Refining my workout

[Xab]

Hey everyone! Thanks to the advice I've gotten from these forums, I've been doing a lot better in the gym. I was hoping that you guys could go over my workout setup and perhaps give me some specific advice on it.

1) Bench press - 165lbs, 3 sets, 10-15 reps
2) Squats - 115lbs, 2 sets, 15 reps (this is low because I just started doing them)
3) Freeweight curls - 35lbs (per hand), 3 sets, 15 reps
4) Seated overhead press - 95lbs, 3 sets, 10 reps
5) Inclined situps - 3 sets, 12-20 reps
6) Tricep press (laying on your back w/ a curl bar) - 60lbs, 3 sets, 12-15 reps
7) Lat pulldown - 135lbs, 3 sets, 12-15 reps
8) Seated dumbell row - 130lbs. 2 sets, 15 reps
9) Inclined bench press - 135lbs, 2 sets, 15 reps
10) Squats - 115lbs, 2 sets, 12 reps
11) Preacher curls - 60lbs, 2 sets, 12 reps
12) Seated overhead freeweight press - 35lbs (per hand) 2 sets, 15 reps
13) Inclined situps - 3 sets, 12-20 reps
14) Tricep pulldown - 65lbs, 3 sets, 12 reps
15) Lat pulldown - 120lbs, 3 sets, 12 reps
16) Seated dumbell row (machine) - 135lbs, 2 sets, 15 reps

Sorry for the length.

Now I know the first thing you guys are gonna tell me, and I promise, once I get my legs in shape with squats, I'll incorporate dead lifts in. Other than that, I've considered not doing the "re-work" section - aka steps 9-16. I don't feel perticularly motivated to drop this section since I'm no longer sore after my workouts, even though I'm pushing until near-failure on my last rep for every set.

And yeah, I am doing stretching before and cardio after.

So! Any suggestions?

 

[(Silent)]

Do you do those motions all in one workout in that order? If so then dump it. Lower the number of motions.

 

[Karky]

you do that 3 times per week or what? 3 times a week fullbody should really be no more than 6 exercises.. read around, just search for "full body workout" and ull find our advice.

And stretching first? static or dynamic? if its static, ditch it, unless some physio or someone told you do stretch certain muscles to purpously inhibit them.

 

[Woodt]

That's way too many exercises for one workout. If it is one workout? Cut it down.

 

[Xab]

Ah, gotcha, too many motions. I'll be sure to cut it down.

Yes, I was doing that workout three or four times a week. My bad, I figured that I should just keep adding more work since I was never feeling it the day after, even though I was pushing myself really hard the day of.

Also, I do dynamic stretching before, every time. Not stretching is bad mojo.

I guess I will dump steps 9-16, and instead rotate all those exercises. Thanks for all the info guys, and any other advice would really be helpful.