How do you like this routine?

 I'm mainly aiming for mass right now although I do do alot of cardio because I box although non-competitively so weight isn't an issue. I go to the boxing gym 3 times a week and do the regular routine they got for me there. Here is my 3 day weight lifting routine where I do 3 sets of 8 reps and finish the routine with interval running:

Day 1 - Chest and Tris
Bench press
Incline Bench Press
DB Flyes
Dips
Tri Kickbacks
Reverse Tri Ext
Rope Tri Ext

Day 2 - Back and Bis
Weight pullups
DB Rows
Side Pulldowns
Close Grip Pulldowns
EZ Bar Curls
Cable Curls
21s

Day 3 - Legs and Shoulders
Squats
Leg Ext
Leg Curls
Outer Leg Ext
Shoulder Press
Shoulder Laterals
Rear Delt Extensions
Shrugs

Let me know what you guys think.

Eclipse23


I'm mainly aiming for mass right now although I do do alot of cardio because I box although non-competitively so weight isn't an issue. I go to the boxing gym 3 times a week and do the regular routine they got for me there. Here is my 3 day weight lifting routine where I do 3 sets of 8 reps and finish the routine with interval running:

Day 1 - Chest and Tris
Bench press
Incline Bench Press
DB Flyes meh, if you really want to
Dips
Tri Kickbacks please drop these, can't thnk of a worse exercise
Reverse Tri Ext
Rope Tri Ext  too much tri isolation, try dropping one of these and doing cgbp or rgbp.

Day 2 - Back and Bis
Weight pullups  Deadlift?  Do the pullups wg since your lat pulldown is cg
DB Rows
Side Pulldowns
Close Grip Pulldowns
EZ Bar Curls
Cable Curls 
21s

Day 3 - Legs and Shoulders
Squats good boy
Leg Ext leg ext and leg curls are known for causing knee and ham injuries, I like sldl for the hams better or straight leg gm's.  For the quads try some front squats or hack squats
Leg Curls
Outer Leg Ext  If by this you mean abductors then thats great, don't forget adductors though.
Shoulder Press  I'd rather do shoulders with chest and tris but it's up to you
Shoulder Laterals front and side
Rear Delt Extensions these or face pulls
Shrugs  this is a back exercise, look at your trapezius muscles in an anatomy book. they aren't just the part you are thinking.

Let me know what you guys think.

how do leg ext/crls damage knees compared to sldl and fsquats?

age.......19
weight..148
bench....290
squat....455
deadlift.465

I wouldnt say theres too much tri isolation, 3 exercises sounds about right to me.

Depends how well your tri's respond to training. Mine need fairly high intensity.

Also depends on your goals, mainly building yes?

zildjianman


how do leg ext/crls damage knees compared to sldl and fsquats?

front squats and sldl are not known for causing knee problems, especially not sldl, your legs are mostly straight the entire lift.   Leg extensions put a lot of stress on the knee joint, especially when going heavy these can be very dangerous.  Leg curls are not knee stressful but do cause a lot of hammie injuries.  I used to work at my old high school as a physical therapist and saw a lot of injuries to the hams because of leg curls.  SLDL's and GM's are way better IMO anyway

Yeah I remember HS I was always limping around with a strained hammy.

Gin Rummy: Simply because you don't have evidence that something does exist does not mean you have evidence of something that doesn't exist.(from the boondocks)

i've read that leg extensions and curls are dangerous
becuase they do not resemble any natural movement that your legs would ever perform

if that stuffed worked
it wouldn't be legal
take that supplement industry

This is the only thing I have done that resembles a leg curl.

http://www.youtube.com/watch?v=3W5dVr-f9GU

• My Lifting Blog

Please check it out.