I'm wondering what everyone thinks about my current routine. I've been working out seriously for over a year now. This routine seems to be working nicely as I used to do a 3-day split (push-pull-legs) and I really didn't see any gains in strength and size...but with this new routine I threw together I seem to be progressing nicely.

Is there anything I should consider adding or changing? I'm sure most will think this is a lot!!

Cheers


Monday - Back & Biceps
Pull-ups - to failure
Rack-pulls - 4x10
Dumbbell shrugs - 3x10
Lateral Pull-downs – 3x10
Bicep curls - 3x6-10
Preacher curls - 3x8-12
Behind back cable curls – 3x10-15
Forearm curls - 3x10
Crunches or leg raises – Multiple sets

Tuesday - Chest & Shoulders & Triceps
Bench press – 4x10
Dumbbell flies – 2x10
Dumbbell pullovers – 2x10
Dumbbell Shoulder press – 4x10
Side lateral raises – Superset
Front lateral raises – 3x10
Triceps Push-downs – 3x12
Triceps V bar Push-downs – 3x12
Triceps Extensions – 3x10

Wednesday - Legs
Squats – 4x10
Knee extension – 3x12
Leg press – 3x12
Stiff Legged Dead-lift – 4x10
Hamstring curls – 3x12
Calf raises – 3x12
Crunches or leg raises - Multiple sets

Thursday - Back & Biceps
Pull-ups - to failure
Bent over rows – 4x12
Lateral pull down – 3x10
Hammer curls – 3x10
Preacher curls - 3x8-12
Behind back cable curls – 4x10-15
Forearm curls - 4x10

Friday - Chest & Shoulders & Triceps
Bench press – 4x10
Dumbbell flies – 2x10
Dumbbell pullovers – 2x10
Dumbbell Shoulder press – 4x10
Side lateral raises – Superset
Front lateral raises – 3x10
Triceps Push-downs – 3x12
Triceps V bar Push-downs – 3x12
Triceps Extensions – 3x10
Crunches or leg raises - Multiple sets