Workout routine, assistance?

[ausman600]

Hi guys & gals,

I'm currently doing this work out routine and after some feed back from those who know best. What I'm trying to acheive is to lose weight (I'm also working hard on my nutrition) tone and build muscle.

Monday:
Bench Press
Lat pull down
chest flies with dumbbell
Upright single arm rows
Incline bench press

Wedensday:
Lunges
Calf raises with dumbbell
Leg press
Dead lifts (I have some lower back pain due to a bad back, is there any other excersise I can do to get similar results?)
Also my gym does not have a seated calf raise machine so can I do this excersise any other way?

Friday:
Reverse grip lat pull down
Bench dips
Upright single arm rows
Tricep kickbacks
Bicep curl with barbell
Push ups

I do 3 sets of 10 to 12w reps on each. All feedback welcome and appreciated.

Thanks

 

[wesrman]

Heres the sticky with proven routines:
http://training.fitness.com/weight-...inefficient-split-maybe-read-first-34522.html

Your routine looks similar to this one so you may want to read it and see if there is anything you want to tweak (or not).
DeFranco's Training - Westside for Skinny Bastards A modified lifting program for "Hardgainers"

For seated calf raises you can do them with the bar on your legs, but i dont like it becuase i find it uncomfortable and hard to target the muscles.

Good luck.