Does my new workout have potential?

[jibraltor]

Hi guys! I've just switched to a new gym and i've decided to start fresh with a new workout. I just want to have you're opinions on it, especially on the number of sets for each muscle, i'm not sure if i'm doing enough but then again I don't know if I would have the energy to do more. BTW I know that I should be doing squats and deadlifts and I will try them someday but for the moment I prefer not doing them so i'm more interested to know what are the things I should change apart from adding these 2 exercises. Ok so here's what my workout looks like:

BACK-BICEPS-ABS

Pullups (3x5)
Chinups (3x5)
DB Bentover rows (3x8)
Cable seated rows (2x8)

DB Curl (3x8)
DB Hammer Curl (3x8)

Crunchs (3x25)
Knee raises (3x12)


LEGS-SHOULDERS-TRAPS

Leg press (3x10)
Leg extension (3x10)
Leg curl (3x10)
Calf press (3x12)

DB Shoulder press (3x8)
DB Side lateral raise (2x8)
DB Rear lateral raise (2x8)

Shrugs (3x8)


CHEST-TRICEPS-ABS

DB Flat bench press (3x8)
DB Incline bench press (3x8)
Dips (3x10)
Flys (2x8)

Pushdowns (3x8)
Lying extensions (3x8)

Crunchs (3x25)
Knee raises (3x12)


EVERYTIME

Run before the workout for 5 minutes
Stretch before the workout for 5 minutes
Stretch after the workout for 5 minutes


Thanks in advance for the comments and advices.

[yorkie85]

Aren't pull-ups and chin-ups the same? This looks alright, but I would add lat pull-downs (in front of the neck) and BB curls to the 1st day, and save the abs exclusively for the 3rd day. If pressed for time, I would omit the DB bent-over rows. You say you're doing 25 reps of crunches. 25 reps seems a bit much for any exercise. I'd recommend doing Swiss Ball crunches instead.

[Klinger]

Three things:

I would recommend a walk before lifting rather than a run. A cardio warmup should basically just break a sweat and prepare the body's muscles for labor.

I think you'd be better served doing deadlifts (start light) on back day and dropping one of the chinup/pullup choices or one of the rows.

Consider squats over leg presses (a great open-chain exercise that recruits a laundry list of stabilizing muscles). Again, start light if you have never done them before.

Otherwise, split looks pretty good.