What's wrong with my routine?

[Reymak]

Am I doing something wrong here, or, less than “as effective as I could be”?

42 YO male, 5’ 11” been lifting for about 1.5 years, maybe a little longer. I’m getting stronger, and a little more muscular, but nothing very quickly (no, I don’t expect to turn into Arnie overnight, but that’d be nice .

I’m working with free-weights only in my home gym (i.e., plates, bars, squat stands and a bench (not the kind with all the leg crap, just a tough little bench for flat, incline, sitting…).

Training
• Strength Training
I hit the weights three times weekly, working two body parts each day.
I perform, generally, two exercises per body-part using split sets, twelve sets per body-part.
Each set is performed, generally, for 5-8 repetition.

When I increase the weight for an exercise I’ll perform at least five reps. per set.
I’ll use rest-pauses if necessary to reach the minimum.

Next week, I’ll increase the minimum reps. by one, performing 6-8 reps. per set.
Following week, increase the minimum to seven, and likewise the following week.
Finally, I’ll increase the weight again and return to a minimum of five reps. per set; this way I’m constantly pushing to higher weights, and hopefully stimulating my body to adapt by growing bigger and stronger.

Monday (Shoulders/back & Biceps)
(Warm-ups) Pull-ups, Pro./Sup., Wide/Narrow 2 Sets
Mil. Press, DB, Stand 3 Sets [5-8 reps ea]
Curls, DB, Sit, Sync 3 Sets [5-8 reps ea]
Mil. Press, DB, Sit 3 Sets [5-8 reps ea]
Curls, DB, Sit, Sync 3 Sets [5-8 reps ea]
Bent-arm Pullovers, BB 3 Sets [5-8 reps ea]
Curls, Narrow-grip, EZB 3 Sets [5-8 reps ea]
Bent-over Rows, BB (Pronated) 3 Sets [5-8 reps ea]
Curls, Narrow-grip, EZB 3 Sets [5-8 reps ea]

Wednesday (Triceps & Legs)
(Warm-up) Overhead Ext, 1 x 20 @ 25 lbs
Lunges, BB 2 Sets [5-8 reps ea]
Triceps Kick-backs, DB 3 Sets [5-8 reps ea]
Calf Raises, BB 2 Sets [20-25 reps ea]
Triceps Kick-backs, DB 3 Sets [5-8 reps ea]
Squats, BB 2 Sets [10-12 reps ea]
Skull Crushers, EZB 3 Sets [5-8 reps ea]
Clean & Snatches, BB 2 Sets [12-15 reps ea]
Skull Crushers, EZB 3 Sets [5-8 reps ea]

Friday (Pecs & Abs)
(Warm-up) Push-ups, Handles 1 x 20
Flies, Flat, DB 2 Sets [5-8 reps ea]
Sit-ups, Decline 2 Sets [8-12 reps ea]
Presses, DB, Incline 2 Sets [5-8 reps ea]
Sit-ups, Decline 2 Sets [8-12 reps ea]
Presses, DB, Incline 2 Sets [5-8 reps ea]
Flies, Flat, DB 2 Sets [5-8 reps ea]
Crunches, Raised-leg 2 Sets [15-20 reps ea]
Presses, BB, Flat 2 Set [5-8 reps ea]
Crunches, Raised-leg 2 x Set [15-20 reps ea]
Presses, BB, Flat 2 x Set [5-8 reps ea]

• Cardio/Aerobic Training
Twice weekly trail running (jogging actually), 4.5 miles each day.
But I’ll be honest, I haven’t been doing this very often since Spring, I’ve been hiking and playing in the mountains, since it’s gotten cold I’ve been simply working more often.

Thanks for critique, seriously, I'm feeling kinda frustrated here, so your ideas matter. Take care.

 

[CubbieBlue]

Am I doing something wrong here, or, less than “as effective as I could be”?

42 YO male, 5’ 11” been lifting for about 1.5 years, maybe a little longer. I’m getting stronger, and a little more muscular, but nothing very quickly (no, I don’t expect to turn into Arnie overnight, but that’d be nice .

I’m working with free-weights only in my home gym (i.e., plates, bars, squat stands and a bench (not the kind with all the leg crap, just a tough little bench for flat, incline, sitting…).

Training
• Strength Training
I hit the weights three times weekly, working two body parts each day.
I perform, generally, two exercises per body-part using split sets, twelve sets per body-part.
Each set is performed, generally, for 5-8 repetition.

When I increase the weight for an exercise I’ll perform at least five reps. per set.
I’ll use rest-pauses if necessary to reach the minimum.

Next week, I’ll increase the minimum reps. by one, performing 6-8 reps. per set.
Following week, increase the minimum to seven, and likewise the following week.
Finally, I’ll increase the weight again and return to a minimum of five reps. per set; this way I’m constantly pushing to higher weights, and hopefully stimulating my body to adapt by growing bigger and stronger.

Monday (Shoulders/back & Biceps)
(Warm-ups) Pull-ups, Pro./Sup., Wide/Narrow 2 Sets
Mil. Press, DB, Stand 3 Sets [5-8 reps ea]
Curls, DB, Sit, Sync 3 Sets [5-8 reps ea]
Mil. Press, DB, Sit 3 Sets [5-8 reps ea]
Curls, DB, Sit, Sync 3 Sets [5-8 reps ea]
Bent-arm Pullovers, BB 3 Sets [5-8 reps ea]
Curls, Narrow-grip, EZB 3 Sets [5-8 reps ea]
Bent-over Rows, BB (Pronated) 3 Sets [5-8 reps ea]
Curls, Narrow-grip, EZB 3 Sets [5-8 reps ea]

Wednesday (Triceps & Legs)
(Warm-up) Overhead Ext, 1 x 20 @ 25 lbs
Lunges, BB 2 Sets [5-8 reps ea]
Triceps Kick-backs, DB 3 Sets [5-8 reps ea]
Calf Raises, BB 2 Sets [20-25 reps ea]
Triceps Kick-backs, DB 3 Sets [5-8 reps ea]
Squats, BB 2 Sets [10-12 reps ea]
Skull Crushers, EZB 3 Sets [5-8 reps ea]
Clean & Snatches, BB 2 Sets [12-15 reps ea]
Skull Crushers, EZB 3 Sets [5-8 reps ea]

Friday (Pecs & Abs)
(Warm-up) Push-ups, Handles 1 x 20
Flies, Flat, DB 2 Sets [5-8 reps ea]
Sit-ups, Decline 2 Sets [8-12 reps ea]
Presses, DB, Incline 2 Sets [5-8 reps ea]
Sit-ups, Decline 2 Sets [8-12 reps ea]
Presses, DB, Incline 2 Sets [5-8 reps ea]
Flies, Flat, DB 2 Sets [5-8 reps ea]
Crunches, Raised-leg 2 Sets [15-20 reps ea]
Presses, BB, Flat 2 Set [5-8 reps ea]
Crunches, Raised-leg 2 x Set [15-20 reps ea]
Presses, BB, Flat 2 x Set [5-8 reps ea]

• Cardio/Aerobic Training
Twice weekly trail running (jogging actually), 4.5 miles each day.
But I’ll be honest, I haven’t been doing this very often since Spring, I’ve been hiking and playing in the mountains, since it’s gotten cold I’ve been simply working more often.

Thanks for critique, seriously, I'm feeling kinda frustrated here, so your ideas matter. Take care.

Pretty horrible routine. After some beginner gains you will go no where with this. Do compound lifts. Join a gym with a squat rack.

http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

 

[hmart]

Why do you repeat all this curling, twice?

Curls, DB, Sit, Sync 3 Sets [5-8 reps ea]
Mil. Press, DB, Sit 3 Sets [5-8 reps ea]
Curls, DB, Sit, Sync 3 Sets [5-8 reps ea]
Bent-arm Pullovers, BB 3 Sets [5-8 reps ea]
Curls, Narrow-grip, EZB 3 Sets [5-8 reps ea]
Bent-over Rows, BB (Pronated) 3 Sets [5-8 reps ea]
Curls, Narrow-grip, EZB 3 Sets [5-8 reps ea]

I think you should work on other repetition ranges, not just 5-8. Incorporate sets of 6-8, 10-12, 12-15....add more variety to you rutine. Periodize volume, intensity, exercise selection, and other variables.

 

[Demondosage]

I found that early on in my training I benefited more from a higher rep range, I would kick your reps up to 10-12 per set and throw away exercises such as tricep kickbacks and other nick knacks that will tax your muscles will little benefit. Think about it, nobody is going to make a 20-30 lb gain on weights used in a tricep kickback in a year or two, but on a close grip bench or something you could be using another 100 lbs for a jump.

 

[mac111]

Am I doing something wrong here, or, less than “as effective as I could be”?

42 YO male, 5’ 11” been lifting for about 1.5 years, maybe a little longer. I’m getting stronger, and a little more muscular, but nothing very quickly (no, I don’t expect to turn into Arnie overnight, but that’d be nice .

I’m working with free-weights only in my home gym (i.e., plates, bars, squat stands and a bench (not the kind with all the leg crap, just a tough little bench for flat, incline, sitting…).

Training
• Strength Training
I hit the weights three times weekly, working two body parts each day.
I perform, generally, two exercises per body-part using split sets, twelve sets per body-part.
Each set is performed, generally, for 5-8 repetition.

When I increase the weight for an exercise I’ll perform at least five reps. per set.
I’ll use rest-pauses if necessary to reach the minimum.

Next week, I’ll increase the minimum reps. by one, performing 6-8 reps. per set.
Following week, increase the minimum to seven, and likewise the following week.
Finally, I’ll increase the weight again and return to a minimum of five reps. per set; this way I’m constantly pushing to higher weights, and hopefully stimulating my body to adapt by growing bigger and stronger.

Monday (Shoulders/back & Biceps)
(Warm-ups) Pull-ups, Pro./Sup., Wide/Narrow 2 Sets
Mil. Press, DB, Stand 3 Sets [5-8 reps ea]
Curls, DB, Sit, Sync 3 Sets [5-8 reps ea]
Mil. Press, DB, Sit 3 Sets [5-8 reps ea]
Curls, DB, Sit, Sync 3 Sets [5-8 reps ea]
Bent-arm Pullovers, BB 3 Sets [5-8 reps ea]
Curls, Narrow-grip, EZB 3 Sets [5-8 reps ea]
Bent-over Rows, BB (Pronated) 3 Sets [5-8 reps ea]
Curls, Narrow-grip, EZB 3 Sets [5-8 reps ea]

Wednesday (Triceps & Legs)
(Warm-up) Overhead Ext, 1 x 20 @ 25 lbs
Lunges, BB 2 Sets [5-8 reps ea]
Triceps Kick-backs, DB 3 Sets [5-8 reps ea]
Calf Raises, BB 2 Sets [20-25 reps ea]
Triceps Kick-backs, DB 3 Sets [5-8 reps ea]
Squats, BB 2 Sets [10-12 reps ea]
Skull Crushers, EZB 3 Sets [5-8 reps ea]
Clean & Snatches, BB 2 Sets [12-15 reps ea]
Skull Crushers, EZB 3 Sets [5-8 reps ea]

Friday (Pecs & Abs)
(Warm-up) Push-ups, Handles 1 x 20
Flies, Flat, DB 2 Sets [5-8 reps ea]
Sit-ups, Decline 2 Sets [8-12 reps ea]
Presses, DB, Incline 2 Sets [5-8 reps ea]
Sit-ups, Decline 2 Sets [8-12 reps ea]
Presses, DB, Incline 2 Sets [5-8 reps ea]
Flies, Flat, DB 2 Sets [5-8 reps ea]
Crunches, Raised-leg 2 Sets [15-20 reps ea]
Presses, BB, Flat 2 Set [5-8 reps ea]
Crunches, Raised-leg 2 x Set [15-20 reps ea]
Presses, BB, Flat 2 x Set [5-8 reps ea]

• Cardio/Aerobic Training
Twice weekly trail running (jogging actually), 4.5 miles each day.
But I’ll be honest, I haven’t been doing this very often since Spring, I’ve been hiking and playing in the mountains, since it’s gotten cold I’ve been simply working more often.

Thanks for critique, seriously, I'm feeling kinda frustrated here, so your ideas matter. Take care.

man, thats one of the most terrible routines ive ever came across, who advised that rubbish?