Workout Routine Needed

Hi all
 
New to this so please go easy.
I have been training for about 6 months at the local gym and gained a little mass,nothing major. I have been following a routine that one of the instructors has put me on there but, not convinced that this is much good. Can you all please have a look at this training routine that i want to try and please suggest any advice you think is appropriate.
 
Day 1 - Chest,Biceps,Forearms
Bench press - Barbell
Incline Dumbell press
Dumbell Flys
Dips
Standing Barbell Curls
Dumbell Curls Alternate
Concentration Curls
Reverse Barbell Curls
Wrist Curls - Barbell
Day 2 - Legs,Shoulders,Core & Abs
Leg Press
Leg Extensions
Leg Curls
Straight Leg Deadlifts
Behind The Neck Barbell Press
Front Lat Raises
Side Lat Raises
Upright Rows
Various Core & Abs Excersises
Day 3 - Back,Triceps
Lat Pull Downs
Wide Grip Pull Ups
Seated Cable Rows
Cable Tricep Extensions
One Arm Tricep Extensions
Day 4 - Cario,Core & Abs Excersises
I Look Forward to comments and advice.

 
 

Its not the worst routine but could be a lot better. I don't like the split. When you separate triceps and biceps from chest/shoulders and back respectively, it means you're in fact hitting those muscles twice because you can't hit your chest and back without hitting your triceps and biceps, respectively. The whole point of compound movements is to hit the most muscles with the fewest movements. Splitting the routine like that largely defeats the purpose, certainly for someone at your level (and long beyond).

It also has very dubious exercise selection - omitting the two best mass building exercises you can do, squat and Deadlift, and including downright unsafe exercises like behind the neck pressing and upright rows (when I say unsafe I mean they can be if you have anything other than very good shoulder mobility, but I'm willing to bet that the trainer paid no heed of this when he did up this routine for you).

You have two options IMO, a push/pull/legs split or a full body routine. I personally would go for the latter, but individually they look like this:

Push/Pull/Legs:

Monday - Push
Bench Press
Overhead Press
Dips
Flyes

Wednesday - Pull
Deadlift
Bent Over Rows
Chin Ups
Curls

Friday - Legs
Squat
Straight Leg Deadlift
Leg Press
Calves

Or, Full Body:

Monday
Squat
Bench Press
Bent Over Rows

Wednesday
Deadlift
Overhead Press
Chin Ups

Friday
Squat
Dips
Power Cleans

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