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How does my FBW routine look?

xfile384

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I got this off of a magazine and i wanted to know what all you thought. It's a fully body workout and looks good to me.

Workout #1 (Day One) Exercises

Barbell Chest Press: 8-10 Reps for 3 Sets
Pull Ups (Can be performed on a pull-up station with assist or a traditional pull-up bar): Perform as many pull-ups as you can for 3 sets.
Standing Military (Barbell or Dumbbell) Shoulder Press: 8-10 Reps for 3 Sets
Barbell Squat: 8-10 Reps for 3 Sets
Seated Calf Raise: 15 Reps for 3 Sets
(Optional) Dumbbell Bicep Curls: 8-10 Reps for 3 Sets
(Optional) Tricep Bench Dips: Perform as many dips as you can for 3 sets.*
(Optional) Back Extensions: One Set of 15**

Rest and Recover for at least 48 hours.*


Workout #2 (Day Two) Exercises


Dips: Perform as many reps as possible for 3 sets*
Cable Rows: 8-10 Reps for 3 Sets
Seated Dumbbell Shoulder Presses: 8-10 Reps for 3 Sets
Barbell or Dumbbell Deadlifts: 8-10 Reps for 3 Sets
Smith Machine Standing Calf Raises: 15 Reps for 3 Sets
(Optional) Dumbbell Hammer Curls:*8-10 Reps for 3 Sets
(Optional) Overhead Seated Dumbbell Tricep Press:* 8-10 Reps for 3 Sets
(Optional) Back Extensions: One Set of 15**

Rest and Recover for at least 48 hours.

Workout #3 (Day Three) Exercises


Dumbbell Chest Press (Vary the position of the bench from flat to incline across sets): 8-10 Reps for 3 Sets
Bent Over Dumbbell Rows (can be performed in a Smith Machine as well): 8-10 Reps for 3 Sets
Upright Rows (Dumbbell or Barbell): 8-10 Reps for 3 Sets
Lying Leg Press: 8-10 Reps for 3 Sets
Seated Calf Press (Performed on Leg Press Machine): 15 Reps for 3 Sets
(Optional) Reverse Bicep Curls (Palms down): 8-10 Reps for 3 Sets
(Optional) Lying Tricep Dumbbell Extensions (”Skullcrushers”): 8-10 Reps for 3 Sets
(Optional) Back Extensions: One set of 15 **
 
I don't see any hamstring work. And personally, I wouldn't work calves 3 times a week.
 
What if i do calves 1 day a week and replace it with hamstrings and other leg workouts?
 
How about you ditch the seated calf-raises altogether.
They are a horrible exercise IMO. They only hit the side of your
calf/leg.

Standing raises are 100x better.
 
I can do that.

Alright, i'll try this routine out and see how it goes.
 
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