Weight training routine

I started this routine yesterday and I would love some feedback from you guys. Critiques, suggestions, etc. I am thinking about doing this for a few months and then start German Volume Training.

Monday:

Chest, Triceps, Biceps, Forearms

Dumbbell Bench Press 3 6-10

Incline Dumbbell Press 3 6-10

Dumbbell Flyes 3 8-10

Lying Dumbbell Extensions 3 10-12

Seated One-Arm Extensions 3 8-10

Bench/Chair Dips 3 10-12

Seated Alternate Dumbbell Curls 3 8-10

One-Arm Preacher Curls 3 8-10

One-Arm Dumbbell Wrist Curls 3 10-12

Wednesday:

Abs, Thighs, Calves

Superset

Bench Crunches 3 30

Lying Leg Raises 3 30

Dumbbell Squats (Dumbbells at shoulders) 3 10-12

Dumbbell Lunges (Alternating legs) 3 10-12

Dumbbell Leg Curls (Dumbbells between feet) 3 10-12

Dumbbell stiff-Legged Deadlifts 3 8-10

Seated Calf Raises (Dumbbell on knees) 3 15-20

Standing One-Leg Calf Raises (holding DB in one hand) 3 10-12

Friday:

Shoulders, Back, and Calves

Seated Dumbbell Presses 3 8-10

Lateral Raises 3 8-10

Rear-Delt Raises (facedown on a bench) 3 8-10

Dumbbell Shrugs 3 8-10

Dumbbell Pullovers 3 12-15

One-Arm Dumbbell Rows 3 8-10

Two-Arm Dumbbell Rows (facedown, elbows wide) 3 10

Standing One-Leg Calf Raises (holding dumbbell in one hand) 3 10-12

Dumbbell Reverse Wrist Curls (forearms on thighs) 3 10-12

Bump

Looks solid. What is German volume training? Do you have a link for info on it?

-Dylan

German volume is for advanced lifters....

Why no barbell work?

German volume is for advanced lifters....

 

Why no barbell work?

Home gym, no barbells, no partner, no money for Smith Machine. Plus my brother is completely shredded...total Beast and never lifted one Barbell so I figured I could do the same.

Looks solid. What is German volume training? Do you have a link for info on it?

 

-Dylan

It is for advanced lifters, but several bodybuilding champs started off with beginner-intermediate GVT.