Any suggestions on my routine?

[JUICE]

Right now, my routine looks like this:

Monday

Bench Press -
Warmup 10 @ 30%, 8 @ 60%, 6 @ 80%
2 x 4
Then 1 x 8-10 and 1 x 15-20.

Parallel Grip Seated Row -
Same routine as bench

Close grip bench
Warmup 10 @ 40%, 8 @ 70%
2 x 6

Wednesday

Squats and Deadlifts
(same routine as bench and seated row above - 3 warmups, two low rep works sets, then two sets of higher reps)

Seated calf raise -
Warmup 15 @ 60%
2 x 15

Friday

Overhand lat pulldown and shoulder press (same routine)

Preacher Curl -
warmup 10 @ 40%, 8 @ 70%
2 x 6.

Three more weeks of this routine then onto the following:

Monday
Bench Press -
warmup 10 @ 30%, 8 @ 60%, 6 @ 80%
2 x 5-6

Wide-grip bench press -
2 x 8-10

Wide grip bench w/ legs up -
1 x 15-20

Dumbbell fly (strip sets) -
warmup 6 @ 60%
3 x 10

Underhand grip seated row -
warmup 10 @ 30%, 8 @ 60%, 6 @ 80%
2 x 6-8

Wednesday
Wide grip deadlift -
warmup 10 @ 30%, 8 @ 60%, 6 @ 80%
2 x 6

Front squat -
warmup 10 @ 30%, 8 @ 60%, 6 @ 80%
2 x 6

Stiff leg deadlift -
warmup 8 @ 60%
1 x 8

Stepup -
warmup 15 @ 60%
2 x 15-20

Calf raise on leg press machine -
warmup 15 @ 60%
2 x 15-20

Friday
Shoulder press -
wamrup 10 @ 30%, 8 @ 60%, 6 @ 80%
2 x 5-6

Dip -
warmup 6 bench dip
2 x 8-10

Close-grip bench
1 x 15-20

Neutral grip pulldown
warmup 10 @ 30%, 8 @ 60%, 6 @ 80%
2 x 6-8

Reverse grip biceps curl
Warmup 10 @ 40%, 8 @ 70%
2 x 8-10


I do abs every workout, usually two sets of 10-20, and I mix up the exercises every workout. Decline knee up, hanging knee raise, side raises, weighted situps, russian twists, etc.

I was a complete newb 3 months ago when I started working out (basic total body workout everyday), and I've progressed nicely, I think. I can squat 200 lbs (approx my body weight), deadlift 225 x 4, bench only 145 x 4, and pulldown about 130 x 1.

My goal is to squat 300, similar deadlift max and bench my body weight (about 200), as well as be able to complete consecutive sets of pullups.

[Paul Stagg]

Looks ok.

[NaturalBuilder]

I like it too except for the damn preacher curls. I'm not a big fan of them. They don't allow you to do as much weight as barbell or standing curls.

[JUICE]

Thanks for the comments guys I really like this workout and Im kind of getting into it seriously now..

One question - if anyone has had experience with something like this:

When I do calf exercises, I tend to experience pain although I still have plenty of strength leftover. I stretch out well before working out and with calves, I tend to stretch between sets and afterwards as well... but the pain is still there and sometimes they start to cramp afterwards. I'm going to stretch them more aggressively, I think. Hopefully this will help.

Am I just doing too much, or is this normal...? Sorry, I'm a newb for sure.

[Saint Patrick]

When I do calf exercises, I tend to experience pain although I still have plenty of strength leftover. I stretch out well before working out and with calves, I tend to stretch between sets and afterwards as well... but the pain is still there and sometimes they start to cramp afterwards. I'm going to stretch them more aggressively, I think. Hopefully this will help.

I have that problem w/ seated calf raises. That's why I do them standing or on the hack sled.

[JUICE]

Ya, that's the exercise I'm doing right now. Maybe something about the knees being bent? I think i'll try the standing calf raise. Thanks.