I'm just looking for any advice about critical lifts that I might be missing in my routine. For what it's worth my "goals" are to build substantial amounts of muscle while at least not adding any fat... if i lose some that's a bonus... but I don't want to discuss nutrition in this thread just some lifts I may be missing. Here's the split i run right now and the exercises I do each time.
Day 1 - Legs
Hamstring Curls (Machine, seated)
Leg Extensions (Machine, seated)
I sometimes add some sort of calf work but rarely... if I have energy I'll typically do a very high rep set (60-100 reps) of leg press to absolute failure. I rarely have energy for this though after squats.
Day 2 - Chest
Press (Dumbbell or barbell... I switch every so often because I feel like I progress better that way.)
Incline Press (same as above)
Flat Bench Fly
Narrow Grip Bench (I throw it in at the end to waste any extra energy I may or may not have... I don't go heavy because i'm basically dead at this point)
Day 3 - Back
Bent Over Barbell Row OR T-bar Row
Day 4 - Shoulders
Seated press (Dumbbell or barbell.. switch it up every so often... blah blah)
Lateral Raises (recently switched to cable but was using dumbbells until this week... I just like to try new things)
Front Raises (dumbbells)
Reverse Fly (dumbbells)
I AM aware that I should probably work in dips/chins. The reason I dont do chins is because I'm very weak at them (I can only do 2-3) but I do understand that I should do them anyways. Dips simply feel painful... I'm probably doing them wrong.
Anyways... if anyone can point out some obvious flaws in my routine please do so... all advice is welcome.