My Daily Routine *Need Feedback*

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Iwish4fitness

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I work out every other day and this is my usual workout routine:

10 Mins running on a treadmill
5 min warmup, usally 70% of what i usually lift (12) reps for each and 1 set
3 sets of 6-10 on the chest press (some gym equipment)
3 sets of 12 on rowing (some gym equipment again lol)
3 sets of 10 on bench press
3 sets of 21s using barbell
3 sets of 10 Incline bench curls
2 sets of 75 crunches, then 1 set of 50 (upper and mid abs)
3 sets of 20 Medicine ball crunches (lower abs)
And then a nice stretch and i call it a day. usually this routine takes me about 1 hour and 10 minutes.

Any comments on this, advice, gladly appreciate your comments !
 
Lotsa curls and crunches. Your poor legs just go no attention! As a start, I'd dump one of the curls and add squats. Then dump one of the crunches and add deadlifts.

Honestly, I think I'd start over altogether, but that alone would improve it 10-fold.

P.S. I'd move the chest press to bench press (barbell/dumbbell) and swap the row machine with another form of row (cable/bent-over).
 
You should throw in a little more running too. You should try for 30 mins. a week instead of 10. Just 30 mins. won't hurt your muscle either so don't worry about that.
 
too many curls and bench like exercises.

Curls can be dropped for pulls like pullups and rows which will work your biceps just as much. You need vertical pushes like DB shoulder press. You can switch in DB chest press with bench to get unilateral work.

Most importantly, you need...

LOWER BODY WORK

Squats, Deads, lunges, split squats, stepups.
 
Personally, I would do lower weight, and less reps for your warmups sets.

ie. for bench press
5x135
5x185
10x225.. working set.
 
If you include squats, deads, pullups and/or lunges for about 3 days afterwards, you'll know you've done the right thing ;) Just keep it up. Get a quick routine together with those, repost it and maybe we can take another look. Good luck!
 
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