How would you rank my workout week

[Broli55]

im new on the board, but just want to know what do you think of my routine, and anything you can add to help
all reps are 3sets 10x's

Monday
dumbbell bench 3x10
Incline dumbbell
Decline dumbbell
preacher curls
wide curls
close grip
burn out on concentrations curls
run 2 miles

Tuesday
3x10-12
Squats
leg press
ham curls
leg extensions
lunges w/dumbbell in each hand
standing calf raises
seated calf raises
run 2 miles

Wednesday
3x10
shoulder press
reverse flt
cable weights for delts 2 lifts 1 for front delt 2 for back delt
skull crushers
cable overhead tri
cable for back head of tri's
run 2 miles

Thursday
3x12
lat pull down
rows
bent over rows
shrugs
my back days are very week need more lifts
run 2 miles


fridays are whatever i did monday and what i did tuesday starts on monday i rotate the days to the next week,and i also run 2 miles on sat. trying to get my running up to six miles a day

 

[coolcolj]

a lot of the exercises are redundant

 

[louden_swain]

If I were you, I would pick 5 basic movements per workout.

 

[PolishHammer1977]

Stick to the fundamentals IMO, how far along are you? Are you a runner or a weightlifter?

 

[Broli55]

I'm actually doing the running to get on with the my city police force, but i would much rather be a lifter if you understand what I'm saying. Guys thanks for the advice ill be back on soon to post again because in am a novice


remember intensity is the key

 

[jerkbox]

i would simplify a bit...especially your leg day....

personally, I would do 5 sets of squats,

lose the leg press

lose the extensions unless you are rehabbing a knee or something.

do stiffies instead of ham curls.

and lose the seated calf raises.

 

[PolishHammer1977]

There is a "sticky" thread atop the forum with DC Training in its title. Give that some thought. Many people speak very highly of this training. I am yet to try it out but it is next is my quest to better myself.
More "traditional" weight training will point its way to using compound movements like, Squats, Military Press, Flat/Incline Press, close grip bench press, & barbell curls for arms. There are a number of ways you can split your days. Rest and nutrition usually dictate what will work for you. Trial and error is essential. Just try to put yourself in a position to enjoy a day off here and there and allow your body to grow.

 

[Broli55]

polish thanks for the tip im thinking of doing te dc training just need a little more info