Thoughts/opinions on my routine?( critique please )

[Brandon1010]

Chest / Triceps Days:

* 4 sets of 12, 8, 8, 8 flat bench press
* 3 Sets of 12, 8, 8 Dumbbell chest flies
* 3 Sets of 10, 8, 8 Incline dumbbell press
* 3 sets to failure Dips
* 3 Sets of 12, 8, 8 Tricep cable extension OR 3 sets of 12, 8, 8 Skullcrusher
* 3 Sets of 10, 8, 8 Overhead Tricep Extension
* 3 sets of 12, 8, 8 Machine Incline press

Back / Bicep Days:

* 3 sets of 12, 8, 7 lat pull-down
* 3 Sets of 12, 8, 8 low row
* 3 Sets of 12, 8, 8 high row
* 2 Sets of 8, 6 Barbell pullovers
* 3 Sets of 12, 8, 6 Deadlifts
* 2 Sets of Alternating Dumbbell Curls

Shoulder / Traps Days:

* 3 Sets of 12, 8, 8 Barbell Military Presses
* 3 Sets of 12, 8, 8 Dumbbell lateral raises
* 3 Sets of 12, 8 ,8 Dumbbell front raises
* 3 Sets of 12, 8, 8 Posterior Flies (Machine or dumbbells)
* 2 Sets of 10, 8 Dumbbell Arnold Presses
* 3 Sets of 12, 8, 8 Heavy dumbbell Shrugs
* 2 Sets of 12, 8 Heavy Behind the back barbell shrugs

Thigh / Calves / Abs Days:

* 3 Sets of 12, 10, 8 Barbell full squats
* 3 Sets of 15, 12, 8 Hamstring Curls
* 3 Sets of 12, 8, 8 Heavy Calf raises
* 2 Sets of 8, 8 Heavy Squats on the leg press machine
* 2 Sets of 12, 8 Leg extensions
* 2 Sets of 50, 50 Crunches or Failure
* 2 Sets of Hanging leg raises (Failure)

 

[Marat]

That's a lot of volume.
What are your goals?

 

[Brandon1010]

I'm fairly new to this what exactly do you mean by volume? i'm unfamiliar with the term sorry. And as for squats they are the first exercise on leg days its posted there.

My goal is to gain a lot of mass, i'm currently 139lbs give or take 2 lbs. I want to reach a solid 160 before i set another goal.

 

[Marat]

I'm fairly new to this what exactly do you mean by volume? i'm unfamiliar with the term sorry. And as for squats they are the first exercise on leg days its posted there.

My goal is to gain a lot of mass, i'm currently 139lbs give or take 2 lbs. I want to reach a solid 160 before i set another goal.

Volume refers to the total amount of reps that you are doing.

Since you are just getting started, I recommend that you start simple. Here's a good routine to get you started: K.I.S.S. — Patrick Ward, MS CSCS LMT

It's authored by one of our moderators, P-funk.

On a more important note, your diet is going to dictate whether or not you reach your goals. I suggest that you read through the link in my signature and pick out the pertinent pieces of information regarding dieting. Let us take a look at what you are eating and provide you with some advice if it is needed. I highly urge that you consider following this recommendatoin as your training can be perfect but if your diet isn't in order, you'll never get bigger.

 

[Marat]

By the way, haha I edited out the squats part when I noticed that they were actually there....sorry to leave you hanging

 

[Brandon1010]

Thanks for the info! I meant to say though that i have been weight lifting for 4 and a half months now so i didn't really mean TOTALLY new lol. I just wasn't seeing results from my old routine which was a 2 day split of day 1: Arms/chest/back and day 2: legs/abs. As for eating i am consuming about 2800 cals a day all clean. But do you think that this routine is right to help me put on some mass?

 

[Gazhole]

The routine wont determine whether or not you gain mass, your diet will. If you aren't eating enough calories no routine will make you bigger.

As for your routine, looks like you have a lot of un-necessary fluff in there like repeats of similar movements, too much isolation work, too much machine work...stick to basic freeweights compound movements, add extra stuff for flavour.

Why pyramid your set/rep scheme? Is there any particular reason for this? Theres not really any benefit to doing this, but will mean you have to switch equipment after every set. Needless hassle!

Theres also not much of a balance between pushing and pulling movements, which could lead to some imbalances. I would chuck this out and just start simple. You don't need a million different movements to see progress, better to have a few basic movements and really focus on improving them.

Squats, Deadlifts, Lunges, and Good Mornings for Legs.
Bench Press, Pullups, Rows, and Military Press for Upper Body.

Throw in a few sets of curls/tricep extensions/calve raises/other machine shit at the end of the session, and you have a solid exercise selection.

I would read a few of the stickied hreads in the training section, especially Cowpimp's threads of putting together a weights program.