My workout any good?

[lukef96]

Im 18 and 140 lbs looking to gain muscle and weight

my workout

monday

traps : Shrugs
shoulders : Arnold press, seated dumbell raises
chest : Bench press, push ups, dumbell pullover
triceps : Tricep kick backs


tuesday

back : Romanian dead lifts
biceps : Dumbell concentration curl, bicep curl
legs : Squat, power clean, lunges


wednesday

rest


thursday

shoulders : Military press, barbell bent row
chest : Flat bench press, dumbell fly
triceps : Lying tricep extensions, tricep dips


friday

back : One arm rows
biceps : Hammer curl, standing straight bar curls
legs : Dead lift, dumbell dead lift


saturday and sunday : Rest

and could u give me some advice on how often i should change my routine to get better gains?

 

[grafixLSUalum]

tuesday looks brutal

you would never catch me doing triceps extensions or flys

 

[lukef96]

My workout


ive decided to work out 1 body part a week and just wondered what you think of my new workout
also how many reps and sets would u reccomend to get best results
thanks


monday

shoulders : Arnold press, seated dumbell raises, military press, barbell bent row
traps : Shrugs


tuesday

biceps : Dumbell concentration curl, bicep curl, hammer curl, standing straight bar curls



wednesday

legs : Dead lift, dumbell dead lift, squat, power clean, lunges


thursday

chest : Flat bench press, dumbell fly, bench press, push ups, dumbell pull over


friday

triceps : Lying tricep extensions, tricep dips, tricep kick backs
back : One arm rows, romanian dead lifts



saturday and sunday : Rest