Is my schedule okay ?

Take Your Pants Off

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

Take Your Pants Off

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

Everything is done by 3 sets X 10 reps

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

Thanks

Inspector Coptoor

You don't need a biceps day
You don't need a triceps day

Why are you doing a split like that at all?

Why not go for 3 total body workout sessions per week based around squats, deadlifts, bench presses, overhead presses, lunges, chin ups, rows & a small bit if isolation work at the end if each workout?

Do you vary the weight used?
Why 3 x 10 in everything?

What are you lifting now in the big three lifts?

What's your age, height & weight?

Take Your Pants Off

Inspector Coptoor wrote: »

You don't need a biceps day
You don't need a triceps day

Why are you doing a split like that at all?

Why not go for 3 total body workout sessions per week based around squats, deadlifts, bench presses, overhead presses, lunges, chin ups, rows & a small bit if isolation work at the end if each workout?

Do you vary the weight used?
Why 3 x 10 in everything?

What are you lifting now in the big three lifts?

What's your age, height & weight?

Yes, I change the weights for nearly all my exercise e.g. for chest press dumbbells I use 22.5kg, for shoulder press I use 17.5, nearly pushing to 20kg, for incline chest fly, I use 9kg etc.

3 x 10 in everything is how I always been doing it, and I got used to it.
What do you mean big 3 lifts ??
My age is 16, weight is 77kg, height is around 5 foot 6

Inspector Coptoor

Take Your Pants Off wrote: »

Yes, I change the weights for nearly all my exercise e.g. for chest press dumbbells I use 22.5kg, for shoulder press I use 17.5, nearly pushing to 20kg, for incline chest fly, I use 9kg etc.

3 x 10 in everything is how I always been doing it, and I got used to it.
What do you mean big 3 lifts ??
My age is 16, weight is 77kg, height is around 5 foot 6

By big 3 I mean
Squat
Bench
Deadlift

3 x 10 across all lifts all the time isn't a good way to train really.

Are you following a programme you found in a bodybuilding or men's fitness magazine?

Take Your Pants Off

Inspector Coptoor wrote: »

By big 3 I mean
Squat
Bench
Deadlift

3 x 10 across all lifts all the time isn't a good way to train really.

Are you following a programme you found in a bodybuilding or men's fitness magazine?

I am following the programme from YORK.
I never do squat, last time I did squad was around 45kg
Bench, I do 45-50kg, as I mostly do dumbbells, always get lazy on barbell exercises.
Deadlift, I do 50kg.

Inspector Coptoor

Are they your max effort lifts on those 3?

You should look at getting someone to put a proper programme together for you

You're neglecting your back & your legs by only hitting them once a week.

As I said, you really don't need a biceps day & a triceps day.

Cill94

It'd be in your interest to do the big barbell lifts poster above has mentioned i.e deadlift, bench, squat (and also military press). Doing these for reps of ≤5 and sets of ≥2 will increase your strength. The stronger you are, the more weight you can use on the smaller exercises (i.e leg extension), and the more muscle you will be able to build.

Just ensure you research safe technique on the lifts before you do them. T-nation actually has a pretty good exercise technique archive on youtube.

generic2012

Monday/Friday - Biceps
Wednesday/Sunday - Triceps
Tuesday/Thursday/Saturday - Arms