How's this Routine?

[Zade]

DAY 1
"""
UPPER BACK
BICEPS
FOREARMS
ABS

DAY 2
"""
LEGS
LOWER BACK

DAY 3
"""
CHEST
SHOULDERS
TRICEPS
ABS

========================

DAY 1
"""
T-BAR ROWS - 3x8
UP-RIGHT ROWS - 3x6
LAT PULLDOWNS - 3x6
PREACHER CURLS - 3x6
CONCENTRATION CURLS - 3x6
HAMMER CURLS - 2x12
WRIST CURLS - 3x25
DECLINE SIT-UPS - 4x25
CRUNCHES - 4x25

DAY 2
"""
SQUATS - 3x8
CALF RAISES - 4x8
LEG EXTENSIONS - 3x6
LEG CURLS - 3x6
HYPEREXTENSIONS - 2x25

DAY 3
"""
BENCH PRESS - 3x6
FLY'S - 3x8
BUTTERFLYS - 3x8
MILITARY PRESS - 3x6
SIDE RAISES - 3x6
SKULL CRUSHERS - 3x6
CLOSE GRIP BENCH - 3x8
FRENCH PRESS - 3x10
DECLINE SIT-UPS - 4x25
CRUNCHES - 4x25

Ok, can anyone spot anything wrong with this? And what i could do to improve it.

Thanks.

 

[louden_swain]

Good, but you could use some incline work.

add:

CHEST
incline barbell or dumbbell presses ( you are lacking upper chest work) 3 x 10,8,6.

BACK
You might want to consider adding deadlifts to your routine.

LEGS
Also, do more leg work. You are performing more sets for your arms than legs. Legs are very large and require a greater volume to stimulate the muscles. Here is a possible routine:

Squats - 5 x 15,12,10,8,6 (note: 15 reps can be the warm-up)
Leg Presses - 3 x 12,10,8
Leg Extensions - 3 x 15,12,10
Stiff Leg Deads - 3 x 12,10,8 (will hit hams and lower back)
Lying Leg Curls - 2 x 12,8
Seated Toe Raises - 3 x 15,10,8
Standing Toe Raises - 3 x 15,10,8
Hyperextensions - 2 x 25

ARMS
For this type of routine, two arm movements will be enough. Remember, you are using arms when you perform rows or presses, so you want to minimize overtraining them.

TRICEPS
Parallel Dips - 3 x 10,8,6 (perform weighted if possible)
Skull Crushers - 3 x 10,8,6

BICEPS
Preacher or Barbell Curls - 3 x 10,8,6
Hammer Curls 3 x 8 (good choice!!)