Is my schedule correct ?

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Dumbbell:
Monday:Chest
Chest Press
Incline Chest Fly
Pull Over 1
Chest Press Machine
Cable

Tuesday:Shoulders
Shoulder Press
Lateral Raise
Upright Row
Shoulder Press Machine
*Another machine used for shoulders

Wednesday:Back
Upright Row
Bent over Row
Row/Read Delt Machine

Thursday:Biceps
Bicep Curl
Hammer Curl
Cable Hammer Curl

Friday: Triceps
Single Arm Tricep Extension
Tricep Kickbacks
Cable Triceps
Dips

Saturday:Legs
Dead Lifts
Squats
Leg Press(machine)
Leg Curl(machine)
Leg Extension(machine)
Calf Extension(machine)

Sunday: Break

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I regularly swim as well
Here is my barbell for the week after I finish my dumbbell

Monday: Chest
Bench Press(Wide)
Bench Press(Narrow)
Chest Press(machine)

Tuesday: Shoulder
Shoulder Press
Upright Row
Shoulder Press Machine
*Another machine used for shoulders

Wednesday:Back
Bent over Row
Row/Read Delt Machine

Thursday:Biceps
Bicep Curl
Hammer Curl
Cable Hammer Curl

Friday: Triceps
Lying Tricep Ext.
Standing Tricep Ext.
Cable Triceps
Dips

Saturday:Legs
Dead Lifts
Squats
Leg Press(machine)
Leg Curl(machine)
Leg Extension(machine)
Calf Extension(machine)

Sunday: Break

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Everything is done by 3 sets X 10 reps

Any improvements can be made ??
Should I switch anything around ??

Thanks

Brego888

As a bit of a beginner myself I would have thought you are doing too much with not enough rest days. And do you need a day exclusive to triceps?

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Brego888 wrote: »

As a bit of a beginner myself I would have thought you are doing too much with not enough rest days. And do you need a day exclusive to triceps?

Yeah, Where would you advice I put my tricep day into ??
Thanks

Brego888

Well I do an arm day which includes biceps and triceps. But I only get to the gym 2-3 times a week as I play football too.

Alf Veedersane

What are your training goals? First thing I'd say is that you should vary the number of reps in your sets on different days. 10 rep sets keep the muscles under a medium amount of tension for a medium amount of time. Some workouts should have heavier weights that you can just do about 5 reps before form falls. Other days, go for lighter weight for 12-15 reps.

thegreatiam

1 day for biceps, 1 day for triceps, 1 day for legs.
seems balanced

runawaybishop

You are a beginner? Too much and too complicated if so. If you are not a beginner then you wouldn't be asking though.

Go and google Stronglifts or Starting Strength

Inspector Coptoor

I'd love to know who deleted my posts from this thread and for what reason

Alf Veedersane

Inspector Coptoor wrote: »

I'd love to know who deleted my posts from this thread and for what reason

They're still in the Strength Sports Logs.

davyjose

My advice: Keep deads and squats apart. That's way too taxing on your system, while having a dedicated day for triceps and Biceps is a waste of time.
Move deadlifts to the middle of the week, and stick another calves session in after. You really have to murder calves to get anywhere with them (source: genetically cursed calves-wise.) Move Triceps to Chest day, and Biceps to Back day. You'll have pre-exhausted them, and should be able to mess them up good and proper.
Add in pull-ups, or failing that, lat pull-downs to back day, and maybe shrugs (I love me some shrugs) on back day.
Ditch the upright row and do Overhead presses and lateral/anterior raises on shoulder day. I'd also advise face-pulls for the rear delts (although you seem to have these covered on back day which is fine.)
You'll then have an extra off-day which you can use for mobility work or more calves, calves, calves.

The rep range is great for the supplemental stuff, but for the big lifts I'd tend to go higher weight, lower reps (between 5-8). I think that's a bit better for strength gains while keeping a decent time under tension for size.