Row machine 3x6
Incline dumbell press 3x6
Bent over rows 3x6
Leg Press 3x6
Hamstring curls 3x6
Calf raises 3x10
Military press 3x6
Preacher curls 3x6
Lateral raises 3x10
Tricep pulldowns 3x6
Upright rows 3x6
Hammer curls 3x6
woah D- I dont think its nearly that bad
you have included somthing for everything and chest and back are antagonist so thats good to put them on the same day as well as bis and tris
in my opnion you are on the right track
So you're doing 18 sets for arms/shoulders, 19 for chest/back and 13 for legs? That's 37 sets for upper body and 13 for lower. TOO MUCH!!!
- You don't really need an "arm/shoulder" day. Tack it on to your upper.
- Lower needs more work.
- Try to avoid machines (namely hamstring curl....do good mornings or some variation of deadlifts)
- You don't have deadlifts
Why don't you do a routine that's already been tried and tested, like WBB1?