Please critique my routine

[KidMan]

I am 15 and i've been training for alomost 1 year.


Day1:Chest and Back:
-Bench press 3sets
-Incline presses 3sets
-Flat DB flyes 3sets
-Machine flyes or Incline DB flyes 3sets
-Pull Over 4sets
-Machine Infront of the neck lat pulldowns or tbar rows 3sets
-Machine Behinde the neck lat pull downs or tbar rows from another handing angle 3 sets
-Machine Lat pulldowns to the end of the chest just above the abs 3sets
-Cable rows 3 sets



Day2:Rest

Day3:Legs and Bi's
-Hack squats or Squats 4sets
-Leg presses 3sets
-Lying Ham curls 3sets
-Leg curls 3-4 sets
-Seated or Standing calve presses 5 sets
-Barbell or 2 hand db curls 3 sets
-Alternate db or BB preacher curls 3sets
-One hand preacher or concentration curls 3sets

Day4:Rest

Day5:Shoulder and Tri's
-BB or DB presses 3 sets
-parallel db's or bb presses while hands are infront of the neck 3 sets
-front laterals 3 sets
-side laterals 3 sets
-Db cross overs 3 sets
-Cable upright rows or backward shrugs 3 sets
-Cable pushdowns 3 sets
-2 hand behind neck extension(using 1 db) or lying ez bar extensions 3sets
-1 hand behinde neck extensions or 1 hand pulldowns 3 sets

Day6:Rest

Day7:Rest

 

[USMC_Devildog]

Depends On Your Goals

What do you plan to accomplish? Training 3 days a week is good for muscle mass and strength. The only thing I advise is that you drop hack squats and any movements that involve behind the neck pressing and pulling. You will seriously screw up your rotator cuffs. And as far as your sets go how do you perform them? Are your warm ups included with your set numbers? I noticed that you have 2 exercises on your chest routine that are flyes. That isn't needed. Don't expect to build mass off of any type of flyes. And if you're going for mass don't expect to get deep grooves in your chest either. Here are a list of safe exercises that are good for building mass for each body part.

Chest: All types of pressing, Dips

Back: Pulldowns, Chins, Rows, Shrugs, Bent-Knee Deadlifts

Thighs: Squats, Leg Presses, Stiff-Legged Deadlifts, Leg Curls

Shoulders: Barbell or Machine front presses

Arms: Standing/Seated Barbell/Dumbbell Curls, Barbell Extensions, Cable Pressdowns, Close Grip Bench Presses

Accessory Work: Crunches, Side Bends, Calf Raises

And for sets you don't need to be doing 10-12+ sets per body part unless you're juicing. It's been proven that only 2-3 sets to absolute failure is enough to stimulate muscle growth. I'm not a HIT trainee, I don't preach training twice a week doing one set per body part. All I'm saying is that a total of 6-8 work sets is more than enough for muscle growth. The three most important keys to focus on is:
1. Training
2. Nutrition
3. Rest

With training never over do it (don't overtrain). Be sure to take in enough calories and have a good carb/protein/fat ratio, drink plenty of water and stay away from simple sugars. Have a cheat day once a week. It'll help you stay on track with your diet. Never train a body part when it's sore. Give it another day or two before training it again. Since you're training each body part once a week I don't see a problem. Get 8-10 hours of sleep a night.

You may ask how would you know anything. The answer to that is I train in a gym. I ask natural "hulks" about how to be successful with weight training. I also read about the subject. If something sounds logical, I'll give it a try. I'm not a fan of the hit and miss type of programs. Life is short and I don't have time to search for the best program. A success cycle to follow.

Know what you want (goals). Have a plan (a training/nutrition program) and a success coach (be sure to ask experienced Joes about training if a question should arise). Take consistant action (follow through with the training cycle). Review your progress and renew your goals (take a look at your self in 8-12 weeks and ask yourself if what you did has helped you. Then prepare for another cycle of training).