how crap is my routine?

[irish lad]

looking for some advice on my routine, am i doing too much or too little?

im 6' 3'' ,200 lbs, 24 years old.i lift at home i have a bench, barbell and dumbell
my legs are a bit skinnier than the rest of me so they need a bit more work, i take weight gainer twice a day,

heres my routine ive bin doing for the last few months,
i lift 4 days a week and take 3 days off

day 1 biceps/triceps:
curl 3x12
dumbell kickbacks 3x12
hammer curls 3x12
pull over 3x12
flat bench dips 3x15
curl 3x10

day 2 legs:
standing calf raise 3x25
squats 3x10
sitting calf raises 2x25
leg curl 3x15
reverse leg curl 3x12
standing calf raise (bodyweight) 2x50

day3 chest:
incline dumbell raise 3x12
dumbell flies 3x10
push up 3x12
sit ups 3x12
decline dumbell raise 3x15
one arm dumbell row 3x15
traps 3x15
bench press 3x10

day 4 shoulders:
shrugs 3x25
overhead dumbell raise 3x12
wrist curl 3x14
traps 3x15
lateral dumbell raise 3x15

any help is greatly appreciated

[Notorious]

Not the worst routine I've ever seen, but it's up there.

Do yourself a favor and look into a premade routine. Starting Strength is a good one.

[ZenMonkey]

Yes, SS is good or something as simple as:


--M
Squat
Row
Bench

--W
DL
OH Press
Pullup

--F
Front squat
SLDL
OPT- anything you need work on. IE:
---Need Lockout power? Try Dips
---Need More stability? Decline Situps etc ...




LESS IS MORE

[Torrok]

daang.

you have a back

and you have wrist curls..on shoulder day? what?

Zens routine is perfect for you

[Gilles1975]

I only read as far as tricep kickbacks, it sucks balls.

BTW how the hell did you manage to attach your wrists to your shoulders, or were you born without arms? I guess that'd make your bicep and tricep day pretty damn funny to watch.

If you wanna work your forearms specifically you should do them on back day because back rows hit the forearms too, oh but then I see you don't have a back day wtf?

[Kastro]

I'd say any bodypart split is pretty crap.

[Decent]

heres my routine ive bin doing for the last few months,
i lift 4 days a week and take 3 days off

day 1 biceps/triceps:
curl 3x12
dumbell kickbacks 3x12

I stopped reading right here. terrible

focus on large, compound movements and get rid of this stuff asap

search these forums for starters. they've helped me tremendously

[vdizenzo]

Yes, SS is good or something as simple as:


--M
Squat
Row
Bench

--W
DL
OH Press
Pullup

--F
Front squat
SLDL
OPT- anything you need work on. IE:
---Need Lockout power? Try Dips
---Need More stability? Decline Situps etc ...




LESS IS MORE

Perfectly stated. Nice post Mr. Monkey

[Mad Max]

Join a gym, you can't really make good gains with such limited equipment.

[Bendthe Bar]

Yes, SS is good or something as simple as:


--M
Squat
Row
Bench

--W
DL
OH Press
Pullup

--F
Front squat
SLDL
OPT- anything you need work on. IE:
---Need Lockout power? Try Dips
---Need More stability? Decline Situps etc ...




LESS IS MORE

Amen.....

[mike42506]

It's all mixed up and way too many reps. I'm gonna go with zen on this one..

[Shouji]

Why does everyone not like WBB1?

[Torrok]

Why does everyone not like WBB1?

well all know it has that uneccessary arm day... and nobody can do anything about it...

[irish lad]

ya i guessed what i was doing sucked,
tbh i know nothing bout this sort of thing
, zen monkeys routine looks good how many sets/reps should i be doing with that? whats dl,sldl?
the part that needs the most work is my calves

thanks for the advice

[ZenMonkey]

5x5, and no your calves need the least work (that and biceps)

[irish lad]

cool,im looking forward to starting this routine
i dont have access to anything to do pull ups with though, is ther anything to substitute?, whats sldl?

[ZenMonkey]

stiff legged deadlift and you can do pullups anywhere... tree, door jam, whatever!

learn from these:

http://www.wannabebig.com/archive.php?catid=1
http://www.wannabebig.com/archive.php?catid=2
http://www.exrx.net/Lists/Directory.html