How does this 3 day a week routine look?

[Doomsday]

What's up fellas? How does this 3 day a week routine look? I will increase the weight every set. I am 27 6' 245 lbs. (with alot of body fat) all natural.

Three days a week

Day 1 Mon.

1. Seated cable rows (with v-bar or underhand) 12,10,8
2. Close grip or underhand lat pulldowns 12,10,8
3. Wide grip lat pulldowns 12,10,8
4. Standing reverse flys 12,10,8
5. Standing cable external rotation 12,10,8
6. Seated dumbbell curls, Standing straight bar curls, Straight bar preacher curls, or Seated dumbbell hammer curls 12,10,8

Tues.

Run on treadmill for 20 minutes

Day 2 Weds.

1. Squats 12,10,8
2. Leg extensions 12,10,8
3. Lying leg curls 12,10,8
4. Standing calve raises 12,10,8
5. Kneeling cable crunches (rope) 12,10,8

Thurs.

Run on treadmill for 20 minutes

Day 3 Fri.

1. Flat dumbbell press 12,10,8
2. Incline dumbbell press 12,10,8
3. Seated overhead dumbbell press 12,10,8
4. Medium grip barbell upright rows or Seated dumbbell lateral raises 12,10,8
5. Tricep pushdowns (overhand straight bar, rope, underhand straight bar, v-bar) 12,10,8
6. Barbell shrugs or Neutral grip seated dumbbell shrugs 12,10,8

Sat.

Run on treadmill for 20 minutes

Sun.

OFF

 

[deathdroprob]

Id start chest on monday and back last. Need to change the rep ranges up a bit though. I just aim for 8-12 usually hitting about 9

 

[fortunatesun]

Deadlifts on back day?
You have squats and press listed for legs and chest. These are both coumpound movements: involving many muscle groups woking together, not just the 'targeted' group. The other compound lift is the deadlift. This will give your back workout a major lift and lead to better all around physical development. Perhaps you could make room by switching off on the widegrip and close grip pulldowns every week.

 

[kiosk]

too much isolation IMO....(leg extension, curls, tricep work)

stick to core exercises...chins for bi's and dips for tri's

 

[H_T_]

what are you training for? goals? male cheerleader? day 1 is teh suck. cable movements are infuckingferior compared to movements done in free space. deadlifts, barbell rows, squats, shrugs, ohp's. there's your routine.

 

[thebadguy54]

Like others above have said. Scrap all the cable and isolation movements and replace them with more squats, deads, cleans, pull-ups, dips, push presses etc.
Again, get rid of the leg extensions and leg curls... squat more, 3 sets of squats a week is not enough.