How does this routine look?
 

I just signed up with fitness world today.. and here is a routine I found online that im considering following.

Monday:
Bench press 8-10 reps
Incline bench press: 8-10 reps
Flys: 8-10 reps
Calf raises: 10-15 reps
Skull crushers: 8-10 reps
Tricep pushdowns: 8-10 reps

Wednesday:
Deadlifts 8-10reps
Lat pulldowns 8-10reps
bent-over or seated rows: 8-10reps
shrugs 8-12 reps
dumbell hammer curls 8-10reps
ez bar curls on preacher bench 8-10reps

Friday:
squats 8-10reps
leg presses: 8-10reps
hamstring curls: 8-10reps
shoulder press: 8-10reps
lat raises: 8-10reps

how does it look? anything to add or remove?

*edit* can i substitute the squats with db lunges? and possible another exercise?? not sure what other exercise would work the legs and back

I don't body build, but keep the squats. I'll let the rest of RS regulars chime in but Squats>db lunges.

i know, but thats why i wanna ad another exercise with the db lunges to replace squats.. the squat rack at fitness world isnt like the one i use to use at planet ice.. where there is a bar down below so incase you can lift the weight up, you can go down without injury.. and i like to do it myself, id perfer not asking people for spots unless its bench press or something

I am confused.

Do you mean the power rack? Or, the smith machine? There should be pins for the power rack regardless. If there are no pins, to bail out of a back squat, you just hop forward. But I understand that the fitness world crowd will probably think you are a freak.

Not sure what you mean by going down without injury. Not telling you to squat atg but below parallel is doable for body builders.

i think he just doesnt want to be the guy bailing out of a squat.


you could do leg presses that will work your legs almost as much as a squat, but you wont gain the core strength or little stabilizor strength from it.

Looks solid but how many sets are you planning

seems like you do legs every day in your work out
squats are key tho dude

stick to one movement each workout.. keep it simple. Push (chest/shoulder/tri) pull(back/bi) and legs. no point in doing shoulders on leg day.