suggestions welcome

[luke101]

I'm trying to devote myself to a full body work out routine, here's what it looks like. any advice would be appreceated

Day 1:
a) Quads - Barbell back squats
reps: 5/5/5/5/5
b1) Chest - Incline dumbbell press
reps: 7/7/7/7
b2) Calves - Standing calf press
reps: 7/7/7/7
c1) Hamstrings - Stiff leg deadlifts
reps: 7/7/7
c2) Abs - (Weighted) decline sit ups
reps: 7/7/7
d1) Back - (Weighted) wide grip pull-ups
reps: 10/10/10
d2) Shoulders - Seated dumbbell shoulder press
reps: 10/10/10


Day 2:Cardio

Day 3:
a) Chest - Flat bench press
reps: 5/5/5/5/5
b1) Quads - Step ups onto a bench or box holding dumbbells
reps: 7/7/7/7
b2) Abs - Lying leg raises, get your lower back and butt off the floor, try to touch the ceiling with your toes
reps: 20/20/20/20
c1) Back/Hamstrings - Standing bent over dumbbell rows
reps: 7/7/7
c2) Calves - Seated calf raises
reps: 7/7/7
d1) Shoulders - Standing dumbbell raises to the side
reps: 10/10/10
d2) Biceps - Standing alternating dumbbell curls
reps: 10/10/10


Day 4:
cardio.

Day 5:
a) Hamstrings - Deadlifts
reps: 5/5/5/5/5
b1) Shoulders - Standing overhead shoulder press
reps: 7/7/7/7
b2) Abs - Standing side bends holding dumbbells
reps: 7/7/7/7
c1) Quads - Alternating barbell lunges
reps: 7/7/7
c2) Triceps/Chest - Decline close grip bench
reps: 7/7/7
d1) Back/Biceps - (Weighted) close grip chin-ups
reps: 10/10/10
d2) Calves - One leg standing calf raise on a 2 inch block or plate holding a dumbbell
reps: 10/10/10

Cardio days consist of 20min HIIT run, 10 min stairs and swimming for at least 1/4 mile freestyle

I'll swim after workouts also. Can't be a bad thing right after the work out. can it?

[swanso5]

- what is everyone's facination with calf training??
- dont do sit ups, do stabilisation core exercies...the abs work harder
- no hams in bent rows
- don't bother with lateral, rear or front shoulder raises
- want to glook fatter? keep doing side bends
- not bad, not great

[luke101]

thanks for the input. i'll be making some adjutments