Help me adjust my routine please

[simpllyhuge]

these are the exercises i do and was wondering if some one could help me put them in to a better routine so that i can hit the major lifts more than once a week. thanks

also im not putting them into days right now im just listing them, a star before means i would like to do them more often than once a week if possible

dumbell shoulder press 4 sets
single arm side laterals 3 sets
*bench press 4 sets
incline bench press 4 sets
incline hammer strenght press 3 sets
*close grip bench press 4 sets
tricep extention with elbows out 4 sets
lat pull down 4 sets
one arms dumbell rows 3 sets
*cable row 3 sets
*straight bar curls 4 sets
*squats 4 - 5 sets light in high rep range like 12-20 because of bad back.
calve raise standing 4 sets


so far i do all of these but i dont feel i hit the major lifts enough and its hard to set up the close grip benches and chest day because im always soar from one and have to put the other off inless i do them on the same day. i work out 4 days a week but my routine doesnt neccasarily have to be a 4 day one i could always go by which day in the routine im up to instead of what day of the week it is. for example if it was a 7 day routine and i work out 4 days a week it would take me more than 1 week to get back to day 1.

help would be appreciated thanks

also because of a herniated disc i had and still hurts some times i am limited in the squat weights and i cant do deads. thanks

 

[pullinbig]

the major compound movements should only be done once per week. less you have a light recovery day later in the week.

 

[simpllyhuge]

i dont understand the second part of what you said?

 

[simpllyhuge]

does my rounting look okay besides the order?

 

[gottabadrash]

another squat excuse....i blow out my knee doing heavy squats and leg presses when i was in high school.(i trained like an ass) but i still do heavy squats.. without them you cant grow

 

[simpllyhuge]

so the rest of my rountine looks good besides the extra squat thing.?

 

[blackbeard]

take a look at the sticky's above their are sample routines there that will work much better than copying something out of muscle and fiction magazine..

your tris are too tired because your hittng the hard with bench and then you hit them again on your "tricep" day and ten again with bench so most likely youre overtraining them

 

[simpllyhuge]

well thats not the order those are just the exercises i do. usually i do triceps with shoulders. i didnt copy this out of a magazine, these are the exercises i have been doing for a while and found are most important for size.

 

[MuffDyver]

i dont know why somebody would say he got these out of a magazine becuase i find that these are the best excersises for each muscle group also. and most of the lifters i know feel the same way.

 

[huskyguy]

Without squats or deads I would be lost--they are the two best mass building exercises.

 

[simpllyhuge]

i dont think he ment it about my routine, just shity routines like that in general.

doing deads is how i hurt my back in he first place, im not flexible at all and never was able to keep form. i stay in the 12-20 range for my squats and i wear a power lifting belt.