What do you all think about my weekly work-out?

[kneecole87]

I focus on one muscle group per day- note I am female.

Biceps-
Standing Barbell curls
Alternating Barbell curls
Hammer Curl
Supinated Bent Rows
Chin ups 10X4

Back-
Pull ups
Deadlifts
Lat Pull Down Bar
Standing Pulldowns
Bent Over Rows
Barbell Shrugs
Seated Cable Row

Chest-
Bench Press
Incline Bench Press
Dumbell Bench Press
Push Ups
Dips
Dumbell Flys
Flat lying Flys
Peck Deck- Machine

Triceps-
Weighted Dips
Close grip Bench Press
Seated Tricep Extention
Laying Tricep Extention
Tricep Kickback- dumbell
Rope Pulldowns
Tricep Dip- Machine
Tricep extention Machine

Legs-
Squats- snatch bar
Front Squat- free weight bar
Calf Raise- Snatch bar
Sumo Squat- dumbell
Overhead Squat- Free weight bar
Lunge- Dumbells
Leg extention- Machine
Lying Leg curl- Machine
Straight Leg Press- Machine
Verticle Leg Press- Machine
Invisible Chair w/ 45 plate weight

Any suggestions will be appreciated

 

[Headholio]

If I was doing that type of work out, I would probably switch the order of those work out days. If you do back the day after bi's your bis are already fatigued and can limit your back work out. I think a better order would be;

Back, chest, bi's, tris, legs.

 

[buddhabuilder]

Chest/Tris
Back/Bis
Core/Abs
Legs
Shoulders
2 days off

The set/rep range will depend on your goals.