Revise my Exercise plan please.....

[Zuperman]

Tuesday
Chest
Incline dumbbell press 3 set, 8 reps
Incline dumbbell flys
Flatbench straight bar
Flat bench flys
Triceps
Rope Extensions
Skull Crushers


Thursday
back
Lat pulldowns
low rows
one arm row on machine
T-bar row
Biceps
Standing dumbbell curls
preacher curls
one arm cable curls


Friday
legs
Leg extensions
squat
leg press

Hamstrings
Leg curls
Stiff legged deadlifts

Biceps
Standing dumbbell curls
preacher curls
one arm cable curls
Triceps
Rope Extensions
Skull Crushers
Kick backs Sometimes this is put with sunday shoulders
Sunday
Shoulders
Seated dumbbell press
upright rows
side raises,,cable used sometimes
front raises
Shrugs


I rotate the days every 4 weeks,
3 sets of 8 reps for each exercise.​

Advice, And please feel free to butch it. techniqes and tips or tricks........Peace.

 

[Mr.X]

how many sets / reps are you doing per exercise?

 

[jmt24]

lets start with chest. do flat and incline bench before you do your fly's. this should be the staple of your chest routine. after that, you can do cables, flys (incline/decline/flat). try to get in at least 12-18 exercises. i also don't see a tricep routine. i would do it after chest. id do skullcrushers, pushdown, dips, reverse grip pushdowns.

now back, do deadlifts, bb rows, lat pdown, one arm pulls and seated rows. do a search on radar's workout program for biceps dependin on where you need the most help


legs look ok, but id do squats first. and do them with a bb, not on a smith machine.

for shoulders, i like my routine. standing military bb press, bb shrugs, side raises and front raises, db lat raises

i didnt see the bicep and tricep till after i did this but id still add them as ive showed. or you can look at radars routine and try that. also, check out the weightlifting forum for other routines.

 

[Zuperman]

how many sets / reps are you doing per exercise?

3 sets/8 reps
When I say 8 reps I mean my body is shaking on the 7th rep and I need a spot on the 8th.
Hit it hard.