How many sets are you doing for each movement? Repetition range? Intensity of effort relative to muscular failure on each set?
Although I suggest sticking with freeweights if you can help it, you've got the basics down. You have a vertical and horizontal pulling movement and some good accessory work. My suggestions, however, are to replace the pulldowns with pullups or chinups and replace the cable rows with some form of freeweight rowing like bent rows.Originally Posted by ness
What is a dumbbell straight up? Is that overhead pressing? If so, good. That's what it should be. Perform your overhead pressing before your tricep isolation work. Isolation work should generally come last. Looks good.Wed: Push Day (bench press, dumbell incline bench, tricep extensions, push downs, dumbell straight up)
Squats should be done first. Following squats I think you should insert a compound movement that focuses a little more on hip extension. Leg curls are fine, but a good compound freeweight movement that hits the posterior chain hard, like a variation of deadlifts or good mornings, should be added.Fri/Sat: Leg Day (leg press, leg curls, seated/standing calf raises, squats)
Have you considered circuit training full body routines then? The added benefit of extra cardiovascular conditioning shouldn't be ignored.I don't want to gain weight, just want to look good (but not diesel).