Take a look at my workout routine

[econanalyst]

- 1 usually do 3 sets and 10 reps for each exercise, unless I feel real strong that day.

Exercise Routine

Chest - Day 1
Flyes (alternate with cable crossovers)
Incline Dumbbell Press (alternate with incline barbell press)
Flat Bench Press (alternate with decline bench press(
Pullovers
PEC Machine
Pullovers Dips

Back - Day 2
Deadlifts (alternating with hyperextensions and good mornings)
Chin-ups (wide-grip)
Dumbbell Rows - bent over (can alternate rarely with barbell rows)
1-arm dumbbell rows
T-bar rows (alternating with seated rows)

Legs - Day 3
Leg Extensions
Squats
Leg Curls
Stiff-Leg Deadlifts
Calf Raises
-4 sets extensions and 6 sets squats

Shoulders - Day 4
Overhead Dumbbell Press (alternating with Arnold Press)
Side Lateral Raises
Rear Lateral Raises
Wide Grip Upright Rows
Shrugs

Arms - Day 5
Straight Bar Curls
Dumbbell Curls (alternate with Barbell Curls)
Preacher Curls (alternate with Spider Curls)
Hammer Curls (alternate with Reverse Curls)
Close-grip bench press
Deep French Presses
Reverse 1-arm pushdowns
Tricep Extensions

work abs every 2nd day

Day 6 and Day 7 - rest (cardio)
What do you think???????

 

[The Dude]

I think you're a little chest and arm happy. Less for arms and back the chest workload down a little. You're doing less for your back than you are for chest and it's a much larger and more complex group of muscles. Do some more for quads with pressing exercises (leg press, hacks, front squats). I only like leg extensions for pre-exhaust/superset use (or an occasional burnout at the end).

 

[WarriorPL]

agreed, work the back a little more and you'll be set!

~WizKid