There are at least 10 things wrong with your workout & what you posted. Read all of the stickies. There are some many things that you're doing wrong with all of your training that you will learn a lot from each sticky in this forum....nutrition and training especially.

Start focusing on major compound movements. The little isolation exercises like DB kickbacks and curls are only for minor accessory stuff. You'll never make good progress if that's the focus of a workout.

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