Workout program - PLEASE REVIEW!

[s4play]

wp = work practice (50% of capability)
ws = work set (100% of capability)


Monday: Bicepts, Triceps, Forearms, Traps
Barbell curl: wp: 3x15
ws: 3x8
Dumbell curl: wp: 2x10
ws: 2x6
Cable curl: wp: 3x15
ws: 3x6
Preacher curl: ws: 3x8
Tricep pushdown: 1x12 (100%) ]
1x10 (80%) ]- Repeat 2 times in this order
1x8 (60%) ]
Tricep extension: wp: 1x10
ws: 2x10
Forearm squeeze: wp: 3x10
ws: 2x8
Shoulder shrugs: ws: 3x12

Tuesday: Chest, Shoulders
Dumbell press: wp: 1x12
Lateral flys: ws: 1x10
Dumbell press: wp: 1x12
Lateral flys: ws: 1x10
Dumbell press: wp: 1x12
Lateral flys: ws: 1x10
Dumbell press: ws: 2x10
(This is where I used to have a peck deck. But now I moved to a new gym, and they don't have one. What kind of workout with free weights can I do to replace the peck deck machine?)
Incline bench: wp: 3x10
ws: 2x8
Seated dumbell press: wp: 1x12
ws: 2x8

Wednesday: Cardio
Treadmill: ws: 20 minutes
Bicycle: ws: 20 minutes

Thursday: Legs, Abs
Leg extension: wp: 2x20
ws: 3x15
Leg press: 1x15 (60%)
1x12 (80%)
3x10 (100%)
Standing leg curl: wp: 2x15
ws: 2x20
Calf raises: wp: 1x20
ws: 3x15
Hanging ab crunches: ws: 3x20
Regular floor crunches: ws: 3x10
Decline ab crunches: ws: 3x15
Sitting ab crunches machine: 2x10

Friday: Back
Cable rows: wp: 2x10
ws: 3x7
Dumbell rows: wp: 2x10
ws: 2x7
Lateral pulldowns: wp: 2x12
ws: 2x6
Hyper extensions: wp: 2x12
ws: 3x8

Could you guys please look it over, and tell me what I need to remove and add. As you can see, my shoulder activity lacks. And I need to figure out how to do something in exchange for peck deck

 

[hitwarrior]

im new and one tough cookie. why 3 sets, so what your saying is and yes you are saying his or you woulndt be doing it. Without knowing it. Your saying that 2 sets is not enough and 4 sets is too much. Do you see why i do and have others do hit training now.

 

[slobberknocker]

im new and one tough cookie. why 3 sets, so what your saying is and yes you are saying his or you woulndt be doing it. Without knowing it. Your saying that 2 sets is not enough and 4 sets is too much. Do you see why i do and have others do hit training now.

"Gee, great post," slobberknocker remarked sarcastically.

 

[s4play]

im new and one tough cookie. why 3 sets, so what your saying is and yes you are saying his or you woulndt be doing it. Without knowing it. Your saying that 2 sets is not enough and 4 sets is too much. Do you see why i do and have others do hit training now.

Do you speak any English?....

 

[Arnold'sApprentice]

Too many warmup sets

 

[Tweakle]

can't say I really like it much :/

what's your bench/squat/deadlift at and how long you been training?

 

[JKurz1]

you leg routine needs some serious work bro.....

 

[ATF]

I'd scrap that routine and go to a more basic routine. More free weights with squats/deads/bench press/push press and so on.

On warm up sets I start with 50% of my work set and do 3 reps for 2 sets, then I gradually increase the weight until my work set. I may end up doing 4 or 5 warm up sets before I do my work set. Its great for getting your body prepared and doesnt tax your muscles.

 

[bigstve12]

little too much volume...your chest/shoulder day has got me all confused. when you say dumbell press...you talking chest or shoulder press??

 

[Debaser]

I'd scrap the whole thing and start over. Something more like:

Monday

Dips 2 x 5
Incline Press 1 x 10
Overhead Press 2 x 8

Wednesday

Row 2 x 8
Chin 1 x 10
Curl 2 x 8

Friday

Squat 1 x 20
Stiff-legged deadlift 1 x 10
Calf Raise 1 x 15
Situp 1 x 10
Back hypers 1 x 10