Workout Routine Critique

I have been working out for about a year, without any real structure. So I started reading up on different exercises and different workouts. I tried a couple but none of them really seemed to fit me, so I decided to create my own. Please tell me what you think, what is good, and what I need to change.

Day 1: Chest/Triceps
Bench Press 3x10
Incline Dumbbell Press 3x10
Dumbbell lying pullovers 3x10
Dumbbell Fly 3x10
Dips 3x10
Rope Pushdowns 3x10
Skull Crushers 3x10

Day 2: Back/Biceps
Pull Ups 3x10
Deadlifts 3x10
One Arm Dumbbell Row 3x10
V bar pull downs 3x10
Cable curls 3x10
Dumbbell Curls 3x10
Cable Preacher Curls 3x10

Day 3: Rest & Cardio

Day 4: Legs
Squats 3x10
Romanian Deadlifts 3x10
Leg Press 3x10
Lying Leg Curls 3x10
Calf Raise 3x10

Day 5: Shoulders
Dumbbell Press 3x10
Arnold Press 3x10
Dumbbell Front Raises 3x10
Dumbbell Side Raises 3x10
Dumbbell Shrugs 3x10

Day 6: Arms
Barbell Curl 3x10
Triceps Pushdowns 3x10
Barbell Preacher Curl 3x10
Skull Crushers 3x10
Twisting Dumbbell Curls 3x10
Dumbbell Standing Extensions 3x10

Day 7: Rest

I am currently 6’ 180lbs and approx 20% body fat. My goals are strength and losing fat. Any help you can give me will be greatly appreciated.

bro, take cover!

At first glance, it looks like a lot of volume. Also, choosing 3x10 for every lift is not a good way to build strength, and you give no indication as to how you plan on implementing progression. Surely you can find a proven program that can be a “fit” for you if you do the research. 5/3/1, for example, can be tailored to most everyone’s needs by manipulating the assistance lifts, but the core program will give you a proven blueprint for executing the lifts that will build strength. And you can lose fat on any program if your diet is in check, you just may not progress as fast on a caloric deficit.

Seems as if you like 3x10. Other than that, not much info. How are you going to progress? 3x10 at what % your 1RM? do you plan on adding weight every week, every month, every year? You are working out 5 days per week, with 4 of those for upper body, and one for lower. Seems a little off balance. Pick a tried and true program, stick with it to the letter for 6-12 months before thinking of trying to write your own program.

Clearly by your own admission, what you have been doing for a year hasn’t worked. So give up and follow what people do that know what the hell they are doing. Do SL, SS, WS4SB, 5/3/1 BBB, or something like that. Lift, eat, rest, recover and grow. Its that simple.

Just a few things I noticed at a glance, I would throw away arm day entirely and drop at least one of your biceps exercises on back day, the pullups alone will work the heck out of them. If you are lifting with serious intensity, your triceps will still be fried by the time chest day comes around again and inhibit your ability to work your chest maximally. There is no point in doing leg press and squats in the same workout. Other lifters can tell you better how to do legs but, if you go max effort on squats with proper form and serious intensity, you arent gonna have much left in the tank to do other exercises in the same workout.

Drop your rep range to 5-8 for the upper body, maybe more for shoulders,and go as hard as you can safely. If you don’t like specific programs, don’t do one yet. However, if you dont start making consistant gains, be honest with yourself and humble enough to try something that’s working for a host of people. Confusion

Thanks for your help. After reading what you posted, I agree with what you all have said. I have decided to use the 5/3/1 program for the next couple of months. Once again thank you for pointing me in the right direction.