this is my first serious attempt at lifting weights. im 19, ~ 200 lbs, 5'1" and 21 % body fat. this is the routine ive been following for 11 days with decent results. i was wondering if i should add more excercises per day, more/less reps, etc. thanks for the input.

monday - biceps:

Dumbbell Curls: 20 lb x 10, 20 lb x 10, 22.5 lb x 10
Straight Bar Curls: 30 lb x 10 x 3, 40 lb x 10 x 3, 50 lb x 10 x 2
Hammer Curls: 20 lb x 10 x 3
Reverse Curls: 30 lb x 10 x 3, 40 lb x 10 x 3

tuesday - legs

Leg Press (legs low and close together): 45 lb x 12, 80 lb x 12, 90 lb x 12
Leg Press (legs mid distance): 80 lb x 12, 80 lb x 12, 80 lb x 12
Leg Press (legs high and wide): 80 lb x 12, 80 lb x 12, 80 lb x 12

Quadricep Extension: 7 plates x 10, 8 plates x 10, 9 plates x 10
Prone Leg Curl: 70 lb x 10, 90 lb x 10, 110 lb x 10
Reverse Lunge: 35 lb x 10, 45 lb x 10, 50 lb x 10
Calf Raise: 8 plates x 12, 9 plates x 12, 10 plates x 12

wednesday - chest

dumbbell press:

flat Press: 30 lb x 10, 35 lb x 10, 45 lb x 10, 45 lb x 10
Dec Press: 30 lb x 10, 35 lb x 10, 35 lb x 10, 40 lb x 10
Inc Press: 30 lb x 10, 35 lb x 10 , 35 lb x 10

these machines are the ones where you load plates on either side
i forget the exact name of them:

Isolated Chest Machine: 70 lb x 10, 70 lb x 10, 70 lb x 10
High Isolated Chest Machine: 45 lb x 10, 45 lb x 8 , 45 lb x 8

2 different kinds of machine flys. one is sort of fixed, the other has free moving bars.

Machine Fly: 5 plates x 10, 5 plates x 10, 5 plates x 10

Machine Fly: 75 lb x 10, 90 lb x 10, 90 lb x 10

thursday - back

Machine Row: 90 lb x 10, 110 lb x 10 x 2, 130 lb x 10

Bent Over Row: 35 lb x 10 x 2, 40 lb x 10

Lat Pull Downs: 8 plates x 10 x 3

Wide Grip Lat: 7 plates x 10 x 2

Cable Row: 6 plates x 10, 8 plates x 10, 10 plates x 10 ( struggled )

Machine Lat: 130 lb x 10, 150 lb x 10 x 2

Friday - Triceps and Shoulders

Arnold Press: 12.5lb x 10, 15lb x 10 x 2

Military Press: 15lb x 10 x 3

Front Raise: 17.5lb x 10 x 3

Lateral Raise: 17.5lb x 10 x 4

Tricep Cable Press Down: 3 plates x 10 x 3

Shrugs: 35 lb x 10 x 3

Close Grip Bench Press: 25lb x 10, 35 lb x10, 45 lb x 10 x 2

Skull Crushers: 10 lb x 10, 15lb x10 x 3

Dumbbell Kickbacks: 17.5 lb x 10 x 3


Thanks for the feedback. sorry if the post is too long.