Are my workout routines good?

[Zeroboard]

I used to weigh 233 lbs. and was just plain fat. I lost a lot of weight over 4 months mostly from weight training (though i didnt use any supplements in the beginning) and now I weigh around 175. I workout 3-4 times a week(every other day) and my workouts are always around 1 hour long. 2 workouts a week I warm up with ab exercises for 20 minutes to get ab exercises in, and then continue on with the part of the body I want to focus on that part of the day. I dont use fancy equipment, I only use 20 and 30 lb Dumbells and a bar which i stack weight onto. Heres a list of a typical monday through sunday routiine of mine.

Monday-Abs(lower,upper,sides, each 5 sets 12 reps)Chest(5 sets, 10 reps of regular bench presses, 5 sets 10 reps dumbell flyes with 30 lbs). I repeat these chest exercises twice.

Tuesday-Rest

Wednesday-Biceps(5 sets 10 reps w/30 lb. dumbells, 20 lb, then using a bar i curl 70 lbs.)Triceps- 5 sets 10 reps skull crushers using abour 40 lbs. then raising and lowering 30 lb. dumbell behind my back(5 sets 12 reps). Forearms(5 sets 10 reps with a 30 lbs. bar both palms up and palms down with wrist curls.

Thursday-Rest

Friday-20 minute ab warmup, Lats-Bent over rows(5 sets 10 reps at around 70 lbs. I repeat this twice. Quads-Squats, no weights, 5 sets 12 reps. Hams-Straight leg deadlifts using 80 lbs.(5 sets 7 reps.)

Saturday-Rest

Sunday-Shoulders(5 sets 10 reps, shoulder press with 70 lbs. repeat twice in workout)Traps(Behind the back shrugs with a 80 lb. bar, 5 sets 10 reps. Repeat twice.)

This may seem a little confusing and people might think im crazy for repeating 5 sets twice with same exercise, but i usually move onto the next exercise or body part before I come back to it so I have time to recover. After working out I take Cell-Tech creatine, followed by Nitro-Tech protein. Ive been using the creatine for probably about over a month now, and the protein shakes ive used for a while. So far, I am seeing results, but I feel i should see better results, everytime I workout i exhaust myself and the muscles feel very worked. What are your thoughts?

[Zeroboard]

Oh yea, just to inform I lost all my weight while on a very low to no carb diet, and now that im a lot skinnier they just plain scare me thinking that I could get fat again, though occasionally I will eat some carbs.

[ilker]

You are using same number of sets for your biceps and hams, or triceps and back... I think you overload too much on your small muscle groups. Your bicps already work when you row. Just same for the triceps when you do presses... I suggest you replan your workout according the size of your muscle groups...

[Zeroboard]

They do get worked with bent over rows, but I find rows to be very effective for my back, and they really dont isolate my biceps like curls do.

[ebon00]

Originally Posted by ilker

I suggest you replan your workout according the size of your muscle groups...

Good advice. Unfortunately it fell on deaf ears.

Originally Posted by Zeroboard

They do get worked with bent over rows, but I find rows to be very effective for my back, and they really dont isolate my biceps like curls do.

Rows are very effective for back but that wasn't the issue. The fact is that the back is a VERY large muscle group compared to the biceps. So even if you get twice the volume for your back as you do for your biceps that's still not proportional. You also have way too much pec work if I read your post right. You do 2 exercises for 5 sets each and you do that twice? That's 20 sets for pecs. And you still only have 10 for back. You're heading for muscle imbalance. Same with legs. No-weight squats won't work. Either get under a bar or get on a leg press.

[Zeroboard]

Yes you are right about the pecs, but I like working the hell out of them. I dont workout at the gym, I mainly workout at home. For the squats I cant use a leg press because I dont have all the equipment, and the bar I do have for weights is kind of, well, cheap I guess is the word to use. It doesnt have stoppers for the weights, so when I workout theres little room for jerking or else the weights fling off the ends, so I have to be very stable. Any other suggestions?

[abarlament]

Originally Posted by Zeroboard

Any other suggestions?

What are your goals? Without any carbs in your diet I will assume you aren't bulking, so losing weight huh? You shouldn't be working your biceps that much if you are cutting: it won't do you much good. You'd be better off working your larger muscles, like the guys said, legs, back, chest.