critique my routine

[shas87]

heres my deal - im new to this site, 19yo 6'1 when i started lifting i weighed 155-160 now im up to 180. i have been using pretty much the same training style which is quite a few sets per body parts and pretty low reps. i usually change my exercises up every 6 weeks or so, so its not like i have been doing the same exercises every week for a year but i have just been using the same style as far as sets/reps go.
so far i have had pretty good progress (like i said about 20-25 lbs in less than a year). also my strength has gone up quite a bit too so i have been satisfied.
however lately i feel like my gains are kind of leveling out. i know this is common because usually you put on a lot of weight in your first year but i also think its time for a change in my training. i came up with this routine with less sets and more reps.

day one: chest/bis
flat barbell bench - reps: 10,8,6
incline dumbell bench - 12,10,8
bodyweight dips - 2 sets to failure
cable crossovers - 15,12
barbell curls - 10,8,6
dumbell preacher curls - 10,8
rope curls - 10,8

day two: legs
squats - 10,8,6
stiff legged deadlifts - 10,8,8
leg presses - 10,8,8
calf raises - 10,10,10

day three: shoulders/tris
military press - 10,8,6
cable lateral raises - 10,8,6
reverse flys - 10,8,6
reverse grip bench - 10,8,6
skull crushers - 10,8,6
pressdowns - 10, 10

day four: back/traps
deadlifts - 10,8,6
pullups - 3 sets to failure
t-bar rows - 10,8,8
reverse grip pulldowns - 10,10,10
dumbell shrugs - 10,8
barbell shrugs - 10,8

not sure if this might be overtraining my arms i can usually handle it though i get a lot of sleep and eat plenty of cals and protein. any advice on sets/reps/different exercises would be greatly appreciated. especially anyone who had similar experiences.
thanks a ton

 

[shas87]

also i will be doing abs/forearms two times per week at the end of my workouts

 

[WalkingBeast]

Welcome to the boards brother!! Id say you might be undertraining slightly. Ive always gone with more volume. Its worked quite well for me, but it goes against most of what youll see posted here. Some people seem to respond to lower volume also. It seems I only respond to high intensity/ high volume training. When Ive taken things a little easier, thats when I usually start going downward in my gains. Id go with 12 sets for small body parts and 15 for large as a general rule. You can use all different rep ranges. I got the best results from 12-15 reps for the bulk of my training. Its best to experiment and see how you respond. I was 105-115 when I started and made quick gains the first few years, but then gains start to slow down more and more. I beleive the muscles adapt and you need to consistently add intensity and often even volume to force them into a survival mode. You might be surprised how much abuse muscle can take. Especially the legs and back. Also remember to eat alot. Hope that helps

 

[rogerthedog]

I reckon you could get away with half the exercises

 

[d3track]

day one: chest/bis
flat barbell bench - reps: 10,8,6
incline dumbell bench - 12,10,8
bodyweight dips - 2 sets to failure
cable crossovers - 15,12
barbell curls - 10,8,6
dumbell preacher curls - 10,8
rope curls - 10,8

I would loose the cross overs for now

day two: legs
squats - 10,8,6
stiff legged deadlifts - 10,8,8
leg presses - 10,8,8
calf raises - 10,10,10

I like more volume for legs, try addin in hacks & estensions; and i would ad in a leg curl

day three: shoulders/tris
military press - 10,8,6
cable lateral raises - 10,8,6
reverse flys - 10,8,6
reverse grip bench - 10,8,6
skull crushers - 10,8,6
pressdowns - 10, 10

never been a fan of rev grip bench; maybe add in upright rows

day four: back/traps
deadlifts - 10,8,6
pullups - 3 sets to failure
t-bar rows - 10,8,8
reverse grip pulldowns - 10,10,10
dumbell shrugs - 10,8
barbell shrugs - 10,8

Keep working on form as well, but good base to start with

Plus, diet is going to be key. That is the area where I have made the biggest changes, and have gotten the biggest results
thanks a ton

 

[Becoming]

I reckon you could get away with half the exercises

I agree- strip down to the basics and go from there... I think it will help with your motivation and recovery...