Please advise me on my new workout routine.

[Smurf the little pea.]

Trying to set up a new routine that will cover all my major muscles. I am mainly interested in upper body as the sports I play take care of my legs for the most part. I am not a bodybuilder either like some people here, I just want to put on 15 pounds and get stronger.

I finally picked up a few books and looked through a bunch of different exercises, picked out the ones I liked and tried to set up a routine. I need help determining if I am over-doing it, under-doing it, missing muscle groups or whatever. Here it goes:

Day 1:

(chest)
Flat bench press 3x10
incline bench press 3x10 (is decline worth it as well?)

(shoulders)
military barbell press 3x10

(legs)
squats 3x10

Day 2:

(arms)
barbell curls 3x10
hammer curls 3x10
close grip bench press 3x10
curl bar over-head extensions 3x10

Day 3:

(back)
barbell rows 3x10
deadlifts 3x10
upright rows 3x10
barbell shrugs 3x10

Day 4:

(legs)
squats 3x10
barbell lunges 3x10

(abs)
different kinds of sit-ups

The day count I have listed would not go 1,2,3,4. I would do exercises every second day.

As for over training, I like my workouts to be long or it does not fee like a workout to me. I also like to do as much as possible. Long workouts that make me sore afterwards always make me think I am gaining something. I also do longer workouts because I workout alone by myself and simple as a safety precaution cannot do huge amounts of weight.

I am looking for any kind of feedback, good/bad that you may have. Thanks.

 

[sysopt]

I would say get rid of upright rows and do shrugs instead.

 

[Smurf the little pea.]

Bumping to the top for more opinions.

 

[buffal2001]

Good routine......nice to see the basics bein involved for once bro.......id drop the upright rows and include chins or pulldowns to the front. Neway......eat right train strict and youll prob grow......im sorry tho...i dont understand your training days.Btw what sport do u play????????

 

[enrage]

might want to try standing military presses and trying Single-leg squats with back foot on bench or Bulgarian squats on a smith instead of just doing regular ol' barbell lunges

 

[Smurf the little pea.]

I kind of like upright rows, thats why I do them. But ill take your advice and try out the different exercises. I dont have a chin-up bar or cable machine though, so I am limited in what I can do.

 

[SteelPreacher]

I'm assuming thats the first time you've ever put together your routine on your own you did a really good job like buffal said sticking to the basics. Are you doing Cardio?

 

[gymtime]

might want to try standing military presses and trying Single-leg squats with back foot on bench or Bulgarian squats on a smith instead of just doing regular ol' barbell lunges

I started doing a version of these a few months ago, only I do them on a smith rack. It is a GREAT excercise! It's a fairly unusual movement that will really shock your legs. I feel them mostly in my hams and ass the next day.