Can you Help make my routine better?

[Fernando300]

so im starting a new routine.
My goals are to have more muscle definition and build some size, not too much but just a bit more than where im at now.
age 20
height 5'9
weight 185
bf% 14

so here we go please let me know what I can do without or what I need to throw in extra

monday-Chest & light Tricep

Pushups 3 sets x 80 40 30
cable crossovers 3x10
decline pushups 3x 60 40 30
pull overs 2x 8
dips 3x 35 20 last set weight until failure

Tricep Pulldown with the V bar 3x8
Tricep Pulldown with rope 3x12
run stairs 10 mins low intesity

Tuesday- Back & light bicep

Deadlifts 3x 9 6 2
Hyper extensions 2x 12
Pull ups 3x 17 12 last set weighted until failure
Reverse pec deck 3x10
V bar Pull up 3x 15
Cable Rows 2x 10
reverse rows 3x 8 6 4

Bicep 21's 2x 21
Overhead Cable curls 3x 8
run stairs 10 mins low intensity

Wednesday- Rest or run 1-2 miles on track followed by 30 min ab circuit

Thursday-biceps triceps forearms

Tricep Bench dips 3x 60 40 30
Tricep Dumbell pull 2x 8
Barbell curls 3x8
Dumbbell curls 2x 10
Skull crushers 3x 10 7 4
tricep dumbell kickbacks 2x 10
close grip barbell curls 3x8
wrist curls 2x 15

Friday- Swim 1500 yards morning
afternoon legs
lunges 3x10
hack squat 4x 10 8 6 4
leg press 4x 12
calf raises 3x15

saturday-Shoulders and traps

upright rows 3x 9 7 5
military press 2x 9 3
shrugs 3x 20 16 14
front raise 2x 12
lateral raise 2x 12
prone rear delt raise 3x 10
reverse flyes 3x 10


sunday - rest or interval running followed by 30 min ab circuit

by the way does my chest need more stimulation other than pushups? like would it would hurt to throw in bench press or flat DB press same with upper chest, is it okay to do incline press or incline DBs or am i fine the way it is?

 

[BigNate]

umm how come you dont bench press or do flys at all????
and whats your rep range your doing you only posted sets

 

[Fernando300]

well thats my question should I put in bench press and incline bench? and just a week ago i was doing pushups with bench press and incline db press.
and my reps are 8 6 4 i try to keep them all low with heavy weight except for pushups, dips, and pull ups.
I dont want to get rid of the pushups or pull ups im trying out for a navy physcial in the special forces and i need to hit at least 90 pushups and get around 20+ pull ups im only at 80 pushups and 17 pull ups

 

[Fernando300]

sorry about not putting the reps I plan on doing....I just edited it in

 

[alan84]

No leg workout??!! You are doing only upper body workouts, need to spare a day or two for your lower body. One day for arms!! I don't think arms need a whole workout day plus you are already doing tricep after your chest workout and bicep after your back workout, you will overtrain your arms!!it's good that you have deadlift; however, incorporate bench press, military press, and squat in your routine, IMO.

 

[bentoverrows]

Friday- Swim 1500 yards morning
afternoon legs
lunges 3x10
hack squat 4x 10 8 6 4
leg press 4x 12
calf raises 3x15

I dont see 'Front Squats'. They are my favorite leg exercise and I think it helps improve your posture as well. So give them a try.

 

[Fernando300]

No leg workout??!! You are doing only upper body workouts, need to spare a day or two for your lower body. One day for arms!! I don't think arms need a whole workout day plus you are already doing tricep after your chest workout and bicep after your back workout, you will overtrain your arms!!it's good that you have deadlift; however, incorporate bench press, military press, and squat in your routine, IMO.

oh sorry i guess its so bunch up its hard to read, but my leg day is friday lunges hack squats and leg presses along with some calf raises
and so you think i should kick out that bicep tricep day? and give myself a rest instead? and yes is it okay to put in say, bench press and incline db press on my chest day?

 

[Fernando300]

I dont see 'Front Squats'. They are my favorite leg exercise and I think it helps improve your posture as well. So give them a try.

yesir i'll give those a try, i looked it up seems like a good excercise to work other muscles on the legs

 

[alan84]

oh sorry i guess its so bunch up its hard to read, but my leg day is friday lunges hack squats and leg presses along with some calf raises
and so you think i should kick out that bicep tricep day? and give myself a rest instead? and yes is it okay to put in say, bench press and incline db press on my chest day?

Sorry pal, didn't see the leg workout on Friday. As far as arms goes, I would suggest the same thing I did before because arms are smaller muscles groups compare to other muscles. Therefore, they can easily be overtrained. In addition, everytime you perform a pressing movement such as chest press and shoulder press, your tricep get involved and everytime you perform a pulling movement such as back workout, your bicep get invocled. Thus, I would say don't focus too much on arms but focus on compound movements such as squat, deadlift, bench press and military press.

 

[Fernando300]

thanks appreciate the advice so im guessing this an alright routine just take out that arm day and give myself a rest instead