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Please critique and let me know if I am doing too many exercises
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Bingo! Some muscles such as chest are getting SLAMMED with up to 4 exercises while others such as legs only get ONE lol. Legs are your biggest muscles you have, so they need the most attention. That is the biggest list I've seen thus far in the past few years being a member on many forums.
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Hammer Curls or EZ Bar Curls
Preacher Curls
Triceps Pushdown or Triceps Extension
Dip Machine or Bench Dip
Pec Fly
Pushups
Bench Press
Upright Row
Shrugs (rarely)
Lat Pulldown
Military Press or Dumbbell Shoulder Press
Seated Side Lateral Raise (kinda stopped doing this one)
Chinups or Pullups
Deadlifts (once or twice a week)
Seated Row
Back Extension
Leg Press
Standing Calf Raises
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If you're doing 3 sets of 8 reps for everything, there's absolutely no way you could lift with any kind of intensity doing that. If I was doing that, I'd be going through the motions about halfway through!
Here's a suggestion. Don't just jump on any routine. Instead, try putting some progression together along the same lines you are doing. Example:
Basically, I'm saying you don't need to bomb and blast every individual "section" of a muscle vs. grabbing a handful of compounds and gaining some sick strength
and mass.
Workout A:
Bench or Dip
Incline Bench
Chin
Barbell Curl
Deadlift
Workout B:
Bench or Dip
Incline DB Press
Row
Decline Skull Crushers
Squat
It's really that simple. You don't need to individually work each and every "side" of a muscle. For example, shoulders don't need military presses (for the anterior), side laterals (medial), and rear delt work for (posterior).. They get blitzed fine if you're busting out some heavy chest presses and rows... Along the same mindset of which would you take: A 40 lb rear lateral raise or a 200 lb barbell row for your rear delts?
As far as volume goes, remember you're doing the same muscles every other day! That gives you a day and a half to recover. That amounts to keeping the amount of sets on the lower end of the spectrum. My suggestion is to keep the 3 x 8 and start progressing heavier. It shouldn't be a problem since you cut out all the clutter from what you were doing. After a few weeks, drop the reps down and continue. OR you could undulate your reps which is what I prefer. That means doing something like this:
Bench or Dip: 3 x 5
Incline DB Press: 3 x 8-10
Row: 4 x 8
Decline Skull Crushers: 2 x 15
Squat: 3 x 8-10