My routine

Ok been lurking around for a few weeks but i did spend alot of time on this forum a couple of years ago. Quickly summed up i consider my last 2 years of on/off training a "learning experience". Now im putting in 100% effort into training, diet, and rest.
 
A quick bio
male, 5'9", 70kg, 24 years old.
 
Anyway heres my routine, a post on diet will come when i feel its ready. Im basically using MaxOT but in a 3 day time frame. I like the idea of maxot but i ONLY get 3 days to train and thats it so this is how im doing it.
 
Wed
leg, calves, abs
squats    3    4-6
leg press    3    4-6
leg extensions    2    6-8
leg curls    2    6-8
calf raises    2    6-8
cable crunches    2    6-8
knee raises    2    10-12
ab crunches    2    10-12
lying leg raises    2    10-12
 
Friday
chest, shoulder, triceps
bench press    3    4-6
DB bench press    3    4-6
incline bench press    2    4-6
military press    3    4-6
DB shoulder press    2    4-6
DB laterals    3    4-6
tricep presses    2    4-6
cable press downs    2    4-6
close grip bench press    2    4-6
 
Saturday
Back, biceps, forearms
Pull downs    3    4-6
V bar pull downs    3    4-6
DB rows    2    4-6
Deadlifts    3    4-6
straight bar curls    3    4-6
ez bar curls    3    4-6
alt. DB curls    2    4-6
wrist curls    2    6-8   
reverse wrist curls    2    6-8
 
I change this up slightly week to week with all exercises mentioned in maxot. Open to opinions, thanks.

Too many unnecessary movements...

Try a push, pull, legs split as your first routine with more frequency.. or yahoo starting strength, it's a good way to build a foundation... less is more when you haven't been training long...

I am willing to guarantee you would respond better from a routine like starting strength, push/pull/legs or something that focuses on primary motions rather than something like this..


If you don't like those routines I could make you something...

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Really? im surprised.
This is the first routine ive started so pretty much stuck to it for the next 7 weeks but thats not to say ive jumped straight onto it from a 5 month leave or anything. I was doing full body workouts 3 days a week for 2 months before i wanted something more serious.

Ive already hit the 70 mark in the first week and i have never ever weighed 70 in my life, so somethings responding. Ill have a look at push/pull/legs but after say another 5-6 weeks on this routine if im really not responding like you say i will ill change.

As a beginner you'll respond from virtually anything...

Providing yourself with a proper foundation is the key... isolations and accessory movements are intended to assist your regular compounds in bringing up lagging parts...

As far as gaining weight goes, that's 100% in the diet.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Thats some good points, it may not be the training im responding to but the diet i have finally set myself.

What does interest me is what you mean by "unnessesary movements"?

Ok after reading starting strength im thinking maybe a change

What you guys think of:
3 day workout (wed, fri, sat) *cannot change these days at all)
Week 1 = ABA
Week 2 = BAB
Week 3 = ABA
etc

Workout A
Squat 3x4-6
bench 3x4-6
leg press 3x4-6
tri presses 3x4-6
curls 3x4-6

Workout B
deads 3x4-6
BB rows 3x4-6
military press 3x4-6
lat pull downs 3x4-6
Ab crunches or lying leg raises or knee raises 2x15

For some variety some days i might swap for eg military press for DB shoulder press, or pull downs for V bar pull downs etc.

Very, very good clean up there sir. Do that and eat and come back to this thread in about 3 months and tell me how much bigger and stronger you are.

Routine looks good!

Just remember how to balance your exercises.

BB Row balances the flat bench press
Pullups balances the OH Press
BO lateral raise balances the dumbell fly

In a range of motion where the anterior deltoids are antagonists, the posterior deltoids would be antagonists if you would reverse that range of motion (it's called opposing movements, same planes - opposing forces), this prevents helps prevent you from getting rounded shoulders.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

When you mention balance exercises, how often you recommend doing them in the routine? The rows i already have in there and its probably easy enough to add chins and bo lat raises, or is it something that you might do every second week?