my routine .... good?bad?

[PBX4Sho]

Monday: Upper Body Workout

Chest
Barbell Benchpress 12,10,8,6,12
Incline dumbbell press 12

Back
One-Armed dumbbell rows 12,10,8,6,12
Bent over barbell row 12

Shoulders
sitting barbell press 12,10,8,6,12
dumbbell lateral side raises 12

Biceps
curls 12,10,8,6,12
incline dumbbell curls 12

Triceps
Dumbbell Extensions 12,10,8,6,12
Lying dumbbell extensions 12

Tuesday - 20 min. intense cardio workout (run eliptical 20 min, first 5 min, steady warm up pace, sprint 1 min, steady pace 2 min. sprint 1 min. steady pace 2 min,etc.)

Wend. - Lower body workout

Quads
Leg presses 12,10,8,6,12
Leg extensions 12

Hamstrings
dumbbell lunges 12,10,8,6,12
straight-legged deadlifts 12

Calves
seated calf raises 12,10,8,6,12
standing heel raises 12

Abs
Crunches 12,10,8,6,12
twisted crunch 12

Thurs. repeat tue.

Fri. repeat mon.

Sat. repeat tue.

Sun. off


i take a 1 min. break between sets.

[muscleup]

What are your goals?

[russ]

You nees squats boy. Also, I wouldn't do that extra set of 12 after all your sets, I think it's just unecessary.

[Rekx]

gotta agree with the above post - 12 reps, especially at the end is overkill and you are asking for injury. Add squats, lower the reps, up the intensity.

[d'Anconia]

You might also want to split the routine into 3 or 4 days instead of your 2. You may end up in the gym for quite a while. If your goals are muscle size and strength gains then I recommend taking a break longer than 1 minute also.

But yeah, add squats, try adding deadlifts to back or leg day, and I highly recommend lat pulldowns or regular pull ups for the traps on back day.

Also that's too much volume for calves. Just do 3 sets of 8-12

[Doobs]

Looks like you have 2 upper workouts and 1 lower workout per week. If that's the case, it needs to be changed. I don't know why you're doing that rep scheme.

[bubba booey]

What doobs said - I would suggest, if you perform an upper/lower split, to hit each twice per week. One thing you could do is try Chad Waterbury's ABBH routine on t-nation.com.

In terms of your routine, unless you decide to wave load, I'm a fan of starting, after warm-ups, with the heaviest weight, when I'm freshest, and then lowering the weight if need be - not starting light and getting heavier, when I'm already hurting.

In addition, personally I don't see the need for shoulder presses after doing flat and incline. If you keep them, perform just a couple of sets, and get rid of the lateral raises - the presses will hit your medial delts just fine.

Instead of all of those curls, I would suggest pull-ups and chins, and then, at most, a couple of sets of standing barbell curls, if you want.

I would then suggest some dips and close-grips, and nix the tricep isolation movements.

On lower day, I would start w/ conventional deads one lower day, and full ATF squats the other. On dead day, follow up w/ bulgarian split squats or hack squats, and then good mornings. On squat day, try RDLs, and then some lunges or step-ups.