Can you evaluate workout routine?

[Generalms02]

Hello! I would like some input on workout routine. roommate and I workout together and this is what we do:

Everyday we do 10 min on the eliptical machine to warm up and work a little on our abs.

Day 1: Chest -
75% of Max Bench Press - 8 reps, 1 set
85% of Max Bench Press - 4 reps, 4 sets
65% of Max Bench Press - 16 reps, 1 set (or as many and I can do)
Incline Bench - 10 reps, 3 sets
Decline Bench - 10 reps, 3 sets

Day 2: Biceps & Triceps -
Dumbell Concetration Curls
Tricep Rope Pushdowns
Alternating both exercises, do as many as we can in 10 min.
Palms down dumbell wrist curls - 10 reps, 3 sets
Palms up dumbell wrist curls - 10 reps, 3 sets

Day 3: Shoulders & Back -
Smith Machine Front Deltoid Presses - 10 reps, 3 sets
Smith Machine Behind Head Deltoid Presses - 10 reps, 3 sets
V Bar Lat Pulldowns - 10 Reps, 3 sets
Smith Machine Rows - 10 reps, 3 sets
Machine Rows - 10 reps, 3 sets
Shoulder Shrugs - 10 reps, 3 sets

Day 4: Legs & Abs -
Squats w/ exercise ball (holding a medicine ball out in front) - 10 reps, 3 sets
Seated Leg Curls - 10 reps, 3 sets
Seated Calf Raises - 10 reps, 3 sets
Knee Raises - 10 reps, 3 sets
Abdominal Crunch Machine - 10 reps, 3 sets
Oblique Machine - 10 reps, 3 sets

I'm trying to lose weight, and I have, but I was wondering if this is a good work out for losing weight and just getting in shape. Any comments are welcome and helpful. Thanks.

-Jonathan

[charl_s]

Hey

its 12-15 reps x 3/4 on most things for weight loss

[Generalms02]

Hey

its 12-15 reps x 3/4 on most things for weight loss

Most of the time I guess I'm using too much weight to do 12 -15 reps. Maybe I should lower the weight some to get more reps, but I'd like to improve strength as well...

[Fygle]

I believe you need a little of everything, low, mid, high reps. I can also recommend doing dumbbell flyes to mix up chest workouts, dips and pullups/chinups as well.

[ReBuilt]

concern would be that you're working triceps the day after chest. Since triceps assist during the bench press, they need at least 48 hours of recovery. Same thing with Biceps and back on back-to-back days. Biceps assist during majority of back work, so they need some recovery time as well. Some people choose to work Chest & tris on same day and back and bi's on same day. But there's lot's of ways to mix up split routines.

[ReBuilt]

PS: unless, of course, the days you list don't run consecutively.

[juan92]

full body workout 3x week