Feedback on my workout please

[Spicious]

Hi I am looking for feedback on my workout routine.

About 3 months ago after my college basketball season ended I became a "gym rat" and just copied my boy friends workouts.

I am 100% natural. I do not want to bulk up at all. I just want to appear to be in shape, and, as every other girl, drop fat.

I am currently 185 lbs and 5'11''.

I have an OK diet. I try to stay around 1,500 cals but I'm not very strict on it, and honestely I don't have any idea how much fat, carbs, or protien I consume.

I have been working out for 3 months with this workout. I have lost about 10 pounds and gained some strength.


I go to the gym 5 to 6 times a week.
I work on a 4 day cycle.
1.back and shoulders
2.biceps and triceps
3.legs
4.chest

I do cardio 3 times a week for about a half hour doing interval training.

These are the exercises with the weight and reps I do. The reps and weight aren't exact becuase it varies from day to day, plus i can't remember all my weights. Also I'm not sure if i have the names of the workouts correct. I would love feedback on if this is a good routine for me.

Back
-lap pull down
set #1: 15 times 60 lbs (warm up)
set #2: 15 times 75 lbs
set #3: 13 times 85 lbs
set #4: 10 times 90 lbs
-rows
set #1: 15 times 60 lbs
set #2: 13 times 75 lbs
set #3: 10 times 80 lbs
-1 arm dumbell rows
set #1: 15 times 27.5 lbs
set #2: 15 times 30 lbs
set #3: 13 times 32.5 lbs
-T bar rows
set #1: 15 times 55 lbs
set #2: 13 times 65 lbs
set #3: 10 times 75 lbs

shoulders
-military press
set #1: 15 times 45 lbs(warm up)
set #2: 15 times 55 lbs
set #3: 12 times 60 lbs
set #4: 10 times 65 lbs
-shrugs
set #1: 15 times 50 lbs
set #2: 12 times 70 lbs
set #3: 11 times 80 lbs
-Lateral Dunbbell Side Raises
-Front Raise, Alternating, Static Hold
-Reverse Flies

biceps
-dumbbell curls (light set warm ups)
set #1: 15 times 15 lbs
set #2: 15 times 15 lbs
set #3: 15 times 17.5 lbs
-EZ bar inside grip bicep curls
set #1: 15 times 20 lbs (warm up)
set #2: 13 times 30 lbs
set #3: 13 times 30 lbs
set #4: 10 times 40 lbs
-EZ bar outside grip
set #1: 15 times 20 lbs
set #2: 12 times 30 lbs
set #3: 12 times 30 lbs
-bicep curl machine
set #1: 15 times 75 lbs
set #2: 13 times 85 lbs
set #3: 10 times 90 lbs
-single armed DB curls
set #1: 13 times 15 lbs
set #2: 13 times 15 lbs
set #3: 10 times 17.5 lbs
-incline bench curls
set #1: 13 times 10 lbs
set #2: 10 times 10 lbs
set #3: 10 times 12.5 lbs


triceps
-tricep extension
set #1: 15 times 50 lbs
set #2: 13 times 60 lbs
set #3: 10 times 75 lbs
-DB kick-back
set #1: 15 times 22.5 lbs
set #2: 12 times 25 lbs
set #3: 12 times 25 lbs

-overhead extension
set #1: 15 times 30 lbs
set #2: 13 times 32.5 lbs
set #3: 10 times 35 lbs
-cable pull
set #1: 15 times 10 lbs
set #2: 13 times 12.5 lbs
set #3: 10 times 15 lbs


legs
-squats
set #1: 15 times 45 lbs(warm up)
set #2: 13 times 95 lbs
set #3: 12 times 115 lbs
set #4: 10 times 125 lbs
-leg press
set #1: 15 times lbs
set #2: 13 times lbs
set #3: 10 times lbs
-isolated hamstring machine
set #1: 15 times 60 lbs
set #2: 13 times 70 lbs
set #3: 10 times 75 lbs
-isolated quad machine
-calf machine
set #1: 15 times 60 lbs
set #2: 13 times 75 lbs
set #3: 10 times 80 lbs


chest
-flat bench
set #1: 15 times 45 lbs
set #2: 15 times 65 lbs
set #3: 13 times 75 lbs
set #4: 10 times 80 lbs
-incline bench
set #1: 15 times 45 lbs
set #2: 13 times 55 lbs
set #3: 10 times 60 lbs
-DB flat bench
-DB incline bench
-30 degrees flies machine
-DB flies
-flies machine

 

[bikebr0]

Pretty solid routine so far. Might want to split some of days up a little more i.e back and shoulder.
As for your diet how is your protien, carb adn fat intake?

Goodluck with your goals!

 

[way8lifter]

I am sorry ...but that is NOT a solid routine///,,,it is down right horrible!!
All over the place with your sets ...and exercises ...and way way way too many sets for a beginner...heck..anyone.
I counted 19 sets for your biceps...yet 3 for your calves??/
and hard to tell by what you wrote..but some where around 20 for shoulders and chest also??
you are a beginner..no need to do a 4 way split..a 2 way ( train 2 take one off train 2 take 2 off) ..or even whole body work out ...3-6 sets PER BODY PART ...in and out of the gym in 45 min to an hour...cardio ..if you really want it to work ...4-5 days a week ....

example
monday chest back shoulders and triceps ...2 exercises 2-3 sets each exercise 12 to 15 reps ...really straining to get those last few reps ...like this for chest incline press...3 sets 12- 15
flat dumbell flys 2 sets 15 reps
thats it for chest ...move on to shoulders ...ect