Critique my workout

Hey im new here and I work out with  my dad.  I just wanted you guys opinion on our workout.  We generally work out 4 days a week. all exercises are 3 sets 8-10 reps unless stated otherwise. and the weights get progressively heavier each set

Day 1 (chest/triceps)
stretches
Flat Bench 4 sets (first set is just the bar to warm up) 8-10 reps
Inclined Bench
Flat or Inclined Fly's (we alternate between flat/inclined)
pullovers
cable crossovers (palms up, from lower to higher)
skullcrushers or seated overhead triceps extensions (we alternate)
dips
kickbacks
triceps pulldowns with the bent bar
pulldowns with the rope.

Day 2 (back/biceps)
stretches
warm up with assisted pull up machine (wide arm pullups)
lat pulldowns to the front
lat pulldowns behind neck
seated rows
one arm rows
hyperextensions
straight bar curls
preacher curls
seated curls or hammer curls
concentration curls

Day 3 (Legs/shoulders)
barbell Squats 4 sets 8-10 reps (first set just the bar to warm up)
leg pres
leg extensions
leg curls
seated calf extensions 100 reps per leg broken up into 2 or 3 sets (40,40,20 for example)
calf raises.

nicklue


Hey im new here and I work out with  my dad.  I just wanted you guys opinion on our workout.  We generally work out 4 days a week. all exercises are 3 sets 8-10 reps unless stated otherwise. and the weights get progressively heavier each set

Day 1 (chest/triceps)
stretches
Flat Bench 4 sets (first set is just the bar to warm up) 8-10 reps
Inclined Bench
Flat or Inclined Fly's (we alternate between flat/inclined)
pullovers
cable crossovers (palms up, from lower to higher)
skullcrushers or seated overhead triceps extensions (we alternate)
dips
kickbacks
triceps pulldowns with the bent bar
pulldowns with the rope.

Day 2 (back/biceps)
stretches
warm up with assisted pull up machine (wide arm pullups)
lat pulldowns to the front
lat pulldowns behind neck
seated rows
one arm rows
hyperextensions
straight bar curls
preacher curls
seated curls or hammer curls
concentration curls

Day 3 (Legs/shoulders)
barbell Squats 4 sets 8-10 reps (first set just the bar to warm up)
leg pres
leg extensions
leg curls
seated calf extensions 100 reps per leg broken up into 2 or 3 sets (40,40,20 for example)
calf raises.

Way too many exercises for everything except shoulders which seems to have very little.

Day 1
Flat Bench
Incline Flies
Dips
Cable Cross
Tri Extensions

Day 2
Pull/Chin up
Deadlift
Bent/Seated Row
Shrugs
Curls

Day 3
OH/Arnold Press
Front/Lateral Raise
Rear Delt Pull

Squat
Lunge
Calf Raise


You can also do ab work on day 1, 2 and 3 aswell if you so choose.

V,
    You're the Clipart Photoshop GOD!

 

Good work Virt.

I would just add stiff leg deadlifts and/or hamstring curls to the workout 3, just to get in some direct  hamstring stimulus.

Personal Trainer/Nutrition Consultant

oh i guess i forgot to put in the shoulder exercises, thanks for the advice.