please please critique my whole routine...

[suntorn]

I've been doing this for quite a while, switching out 1 excericise per month for another. i've seen positive growth and strength, but not as much as i expected after a year of working out. how would you critique my workout. i'm looking more for tone then mass. here's my stats.
6'0
184 lbs.
bench- 225x4
deadlift- 225x8
squat- hardly nothing, my legs are weaker then hell


i basically do 4-5 sets a day for each muscle group. my reps usually go
10-10--9-7. sorry i dont know all the correct terminology. but here is my routine.

Monday: Back-
3x10 pull ups (easily done)
4x10 wide grip pull downs
4x10 deadlift
4x10 row
4x10 straight arm pull down (?). dont know the name really. works back delt area good.

Tuesday: chest
4x10 machine flys
4x10 flat bench
4x10 incline
4x10 weighted dips

Wensday: Abs/shoulders
4x15 abs superset

4x10 flatbar shrugs
4x10 dumbbell shrugs
(i wrecked my motorcycle in the beginning of the summer, and injured the muscle in my front left shoulder. I naturally have built delts, but i cant work them really now since the wreck. really sucks)


Thursday: Legs
4x10 squat
4x10 face down ass curls lol... i dont know the name
4x15 calf superset

Fri: Arms
4x15 v-bar tricep push down
4x15 flat bar reverse grip push down
4x10 standing, behind the head dumbbell pushs

4x15 dumbbell hammer grip curls
4x15 straight bar curls
4x15 straight bar pull/curls. kinda just drag the bar up your waist to your chest, with palms facing you.

when i'm in the mood, i'll run for 20min. at 6.5 mph.

and thats it. thanks

[ancom41]

First, remember that you will lift the same whether you are bulking or cutting. Secondly, your objective of being "tone" will be more dependent on your diet than on your routine. Finally.. Your routine has way to much volume, some good compound excercises, and alot of useless isolation excercises. It is really time to educate yourself and get on a good routine. The WBB routines are a good place to start. BGB would also be a great alternative. If those dont strike you, check out rippetoe's starting strength or bill starr's 5x5. Good luck.

[ancom41]

Also, some resources, www.exrx.net is great way to learn the names and targets of specific excercises. Fitday (www.fitday.com) is a great means to learn and track your caloric intake and your daily nutritional information. Just for the purpose of clarification: Compound excercises are movements that hit more than one muscle group. Examples of compound excercises would be: Deadlift, Squat, Bench Press, Chins, Rows, Cleans, Dips, etc. Any routine should find its basis around these excercises.

[Natetaco]

Abbs/shoulders day? arms day? Start over with a new routine. like said above Wbb1 is a good place to start or Bill starr 5x5.

[suntorn]

thanks for the pointers. I've just searched WBB1, and only find more topics relating to it. Where do i find the actual routine? i also read some ppl saying this routine is pretty easy. My workout is damn strenuous, and i kinda like that.

but i'm willing to try anything new, so if someone can provide a link or whatever, i'd really appreciate it.