Critique a beginners workout, please.

I'm a beginer and have been working out in my home gym for about 10 months. I'm 27, 5'8' and when I first started weighed 130lbs now I'm 145lbs. I started having a 1 rep max for bench press of 95lbs. Now 145lbs. I haven't dared to try 1 rep max for squats but presently I squat 200lbs 2x15. I'm looking to make slow and steady gains, I learned that lesson when I injured my shoulder bench pressing.

Please give me a critique of my workout plan.

Monday:

Ab workout Seated Row 4x10 Lat Pulldown 4x10 Bench Press 3x8 Squat 2x15

Wednesday:

Ab workout PullUp/ChinUps 3x10 Dumbell Row 3x10 Shoulder Press 3x10 Tricep Pull Down 3x10 Bicep Curl 3x10 Calf Raise 2x15

Friday: Same as Monday

Rest on sat,sun,tue,wed. No reqular cardio workouts.

Your workout plan looks good. But I'd recommend doing your abs work *after* you've done the major compound movements. That is, do abs last on Monday, and after shoulder press on Wednesday.

Reverse the order of these exercise. Do less reps on squats like 8-10 reps.

Do abs last. Save the energy for the other exercises and you need abs fresh for stabilizing.

Jeff out ...

You're not targeting your traps or hamstrings anywhere...you're working three days a week regularly, right ?

I would keeps the abs with each workout then try something like...this is only a suggestion. mix it up with whatever equipment you have available.

Mon: Legs - squats, deadlifts, calf raises

Wed: Pecs - bench press, flys; triceps, push downs, kick backs; delts - side raises, front raises, military press

Fri: Lats - pull downs, bent over rows, seated rows; Biceps - curls (dumbell, preacher, seated); Traps - shrugs, upright row

I think I touched all the major parts