Does this workout look good?

[Elite_Fry]

DAY 1 Monday

Chest
Flat Bench Press 3 sets/6-8 reps each
Incline Dumbell Press 3 sets/6-8 reps each
Dumbell Flys 3 sets/6-8 reps each

Triceps
Skull Crushers 3 sets/6-8 reps each
Tricep Pushdowns 3 sets/6-8 reps each


DAY 2 Tuesday

Back
Lateral Pulldown 3 sets/6-8 reps each
One Arm Rows 3 sets/6-8 reps each
Seated Cable Rows 3 sets/6-8 reps each

Biceps
Hammer Curls 4 sets/6-8 reps ecah
Seated Concentrated curls 3 sets/6-8 reps each

Forearms
3 sets of reverse curls/ 24 reps each


WED. OFF


DAY 3 Thursday

Legs/Calves
Squats 4 sets/6-8 reps each
Leg Extensions 4 set/6-8 reps each
Leg Curls 3 sets/6-8 reps each
Calf Raises 3 sets/10-12 reps each


DAY 4 Friday

Shoulders/Traps
Military Press 3 sets/6-8 reps each
Side Raises 3 sets/6-8 reps each
Forward Raises 3 sets/6-8 reps each

 

[IronLion]

It's not bad, I would definately change those tricep exercises in favor of some weighted dips or close grip pin presses or even close grip board presses

 

[Moen]

Looks fine to me

 

[Exodus]

what are your goals!????

X

 

[latinus_spicticus]

Day one is fine except you need to lose the flies. Do DB presses instead. The tricep work is good, but rotate BB skullcrushers w/ DB tricep extensions.

Day Two I would suggest revamping. Do BB rows in place of seated cable rows. Replace your pulldowns with chins or pullups. Cut the concentration curls.

Day Three-- Squats are good. Leg extensions are worthless. Do stiff-legged deadlifts, glute-ham raises, or good mornings instead of or in addition to leg curls. If you want more quad work do split squats or lunges.

Day Four-I would seriously either eliminate this day and include rear delt work on your back day and front/side delt work on your chest or leg day. That way you could have a M-W-F split, save a trip to the gym and get more recovery btwn sessions.

 

[Elite_Fry]

Thanks for your help.

UPDATED. What you think?

--------------------------------------------------------------------------------

DAY 1 Monday

Chest
Flat Bench Press 3 sets/6-8 reps each
Incline Dumbell Press 3 sets/6-8 reps each
Dumbell Flys 3 sets/6-8 reps each

Triceps
Skull Crushers 3 sets/6-8 reps each
Tricep Cable extensions 3 sets/6-8 reps each


DAY 2 OFF


Day 3 Wednesday

Legs/Calves
Squats 4 sets/6-8 reps each
Leg Press 3 set/6-8 reps each
Leg Curls 3 sets/6-8 reps each
Calf Raises 3 sets/10-12 reps each

Shoulders/Traps
Military Press 3 sets/6-8 reps each
Dumbell Upright Rows 2 sets/6-8 reps each
Side Delt Raises 2 sets/6-8 reps each
Front Delt Raises 2 sets/6-8 reps each


DAY 3 OFF


DAY 4 Friday

Back
Lateral Pulldown 3 sets/6-8 reps each
One Arm Rows 3 sets/6-8 reps each
Seated Cable Rows 3 sets/6-8 reps each

Biceps
Standing Dumbell Curls 3 sets/6-8 reps ecah
Preacher Curls 3 sets/6-8 reps each

Forearms
3 sets of reverse curls/ 10-12 reps each

 

[louden_swain]

Not bad, but I would drop the frontal raises for bent lateral raises. . .your front delts will take the pounding from chest and and seated shoulder presses.

Overall, its a reasonable program!!

Keep up the good work!

 

[Lee]

i would change yer bicep routine. try barbell curls and dumbell preacher curls