Please critique my routine

[mike107]

I need some advice on how to improve my routine (should I switch anything around or use other exercises, etc.) I just don't want to overtrain my muscles and I don't want to give them TOO much rest. Please help me out, criticize my routine. I want to be able to get the best out of my workouts, and I hope you guys can help me do that.

Here is my routine:
DAY 1: Chest, Triceps
DAY 2: Biceps, Forearms
DAY 3: Traps, Back, Abs
DAY 4: Deltoids
DAY 5: Legs
DAY 6: Abs


Here are the exercises I use, and the order I do them in:

DAY 1
CHEST:
1) Flat wide bench press (4 sets)
2) Incline wide bench press (4 sets)
3) Level dumbbell flyes (4 sets)

TRICEPS:
1) Level close-grip bench press (4 sets)
2) One-arm triceps extension (4 sets per arm)
3) Dumbell kickbacks (4 sets per arm)


DAY 2
BICEPS:
1) Concentration curls (4 sets per arm)
2) Standing barbell curls (4 sets)
3) Preacher curls (3 sets)
4) Hammer curls (3 sets)

FOREARMS:
1) Reverse wrist curls (4 sets)
2) Behind-the-back wrist curls (4 sets)
3) Hammer wrist curls (4 sets)


DAY 3
TRAPS:
1) Barbell shrugs (4 sets)
2) Behind-the-back barbell shrugs (4 sets)

BACK:
1) Deadlifts (4 sets)
2) Bent-over barbell rows (4 sets)
3) One-arm dumbbell rows (4 sets per arm)
4) Lying dumbbell rows (4 sets)


DAY 4
DELTOIDS:
1) Arnold presses (3 sets)
2) Forward raises (3 sets)
3) Lateral raises (4 sets)
4) Bent-over lateral raises (4 sets)


DAY 5
LEGS:
1) Squats (4 sets)
2) Leg extensions (3 sets)
3) Lying leg curls (4 sets)
4) calf raises (4 sets)

DAY 6
ABS:
1) Reverse crunches (2 sets)
2) Crunches (2 sets)
3) Side crunches (2 sets per side)
*I also do this ab routine at the end of my workout on day 3


Stats:
Age= 17
Weight= 151
Height= 5'8''
Bench= 125lbs X 10REPS (I've never tryed maxing out)
Curl= 80lbs X 6REPS


Anyways, this is my routine. I would greatly appreciate it if you guys could help me out and critique it. Thanks!!

[Rock]

looks very good, if you sleep enough and eat enough, you will grow quicker than you think, if you train like a hard ass that is.

[mike107]

On my back day, my biceps are doing a lot of work (with all the pulling movements). What can I do to the dumbell rows, barbell rows, etc. to put less emphasis on my biceps?
I do my biceps the day before my back, so they are sometimes sore on my back day. Should my biceps be fine, since I give they have like 5 days off after kinda working them 2 days in a row (day 2 + indirectly with back day 3)?

[Jezmason]

Dont worry about it, your backs gonna get worked either way, i used to worry about small stuff like that, if u were too concerned u could do bis and back same day and do bis first as to exhaust them so they dont help for the back workouts as much but personally i wouldnt worry...

[mike107]

I just got a gym membership. So now I have a lot more options than I did working out at my house. There's all kinds of new equipment I haven't used before. There's leg press, machines, pullup bars, etc (almost anything I need). What exercises do you guys suggest I should add to my workouts, now that I have more options? Please critique my routine (it is posted at the top of this thread / scroll up). Are there other exercises that I should bring into my workouts, or anything that should be switched around?