My Training Routine

[JamesK]

I put together my training routine, and wanted some feedback on it. Like, is there enough exercises or to many exercises, hows the reps / sets, hows the split, everything overall. Thanks.

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* Training Routine *

* Day 1 (Monday): Chest, Triceps, Abs
* Day 2 (Wednesday): Legs, Shoulders, Traps, Abs
* Day 3 (Friday): Back, Biceps, Forearms, Abs

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~ Day 1 (Monday): Chest, Triceps, Abs

* Chest

> Barbell Bench Press (8 Reps x 3 Sets)
> Incline Dumbbell Press (8 Reps x 3 Sets)
> Dumbbell Flyes (8 Reps x 3 Sets)

* Triceps

> Close-Grip Bench Press (8 Reps x 3 Sets)
> Seated Overhead Barbell Triceps Extension (8 Reps x 3 Sets)
> Tricep Dumbbell Kickback (8 Reps x 3 Sets)

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~ Day 2 (Wednesday): Legs, Shoulders, Traps, Abs

* Legs

> Barbell Squat (7 Reps x 3 Sets)
> Leg Extensions (10 Reps x 3 Sets)
> Lying Leg Curls (8 Reps x 3 Sets)

> Standing Barbell Calf Raise (8 Reps x 3 Sets)
> Standing Dumbbell Calf Raise (8 Reps x 3 Sets)

* Shoulders

> Seated Bent Over Rear Delt Raise (Rear Delts) (8 Reps x 3 Sets)
> Seated Side Lateral Raise (Side Delts) (8 Reps x 3 Sets)
> Standing Front Barbell Raise Over Head (Front Delts) (8 Reps x 3 Sets)

* Traps

> Barbell Shrug (8 Reps x 3 Sets)
> Dumbbell Shrug (8 Reps x 3 Sets)

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~ Day 3 (Friday): Back, Biceps, Forearms, Abs

* Back

> Close-Grip Front Lat Pulldown (8 Reps x 3 Sets)
> Wide-Grip Lat Pulldown (8 Reps x 3 Sets)
> Bent Over Barbell Row (8 Reps x 3 Sets)

* Biceps

> Barbell Curl (8 Reps x 3 Sets)
> Concentration Curls (8 Reps x 3 Sets)
> Alternate Incline Dumbbell Curl (8 Reps x 3 Sets)

* Forearms

> Palms-Down Wrist Curl Over A Bench (8 Reps x 2 Sets)
> Palms-Up Dumbbell Wrist Curl Over A Bench (8 Reps x 2 Sets)

 

[from zero]

Couple quick points:

-More squats.
-Ditch the leg extensions, and add the aforementioned, or another movement, such as front squats, or even leg presses.
- Make your back day look like this:

Deadlifts
Barbell Rows
Pullups.

I guarantee you will make huge gains.
- Traps are part of your back, so lose them on day 2. You may add shrugs as an accessory to the above, but IMO, it is not necessary, as deads will hammer them.
- IMO, you should separate legs and back more. I know that my back could not take squats and deads so close together. I would move day 3 to day 1, and move the rest down a day. (Chest, etc would be on Wed., and Legs would be Friday)

 

[JamesK]

I'll try to change all that around, thank you for the tips.