Can you critique my workout?

Question

i start out stretching.

1. I do 3 sets of 20 on the captains chair. legs strait down to knees as high on chest as i can. with in between 3 sets of 5 pull ups or more if I'm feeling good.

2. Military press with dumbells, 26lbs weight on each. 3 sets of 10.

3. Incline bench-press with same dumbells. 3 sets of 10

4. Bicep curls standing with same dumbells. 3 sets of 10.

5. Squat with bar 60lbs on bar. 3 sets of 10.

6. Lying on bench face down i curl about 35lbs i believe with legs. 3 sets of 10, intermittent with leg extensions and the same weight. 3 sets of 10.

7. Hold bar at waist with same weight as squat (60lbs) i stand on tiptoes 3 sets of 10.

Sometimes i also hold 10lbs in each hand and bring my arms strait out to the sides.

And id like to get a wheel for my abs.

Id appreciate to know if some of these exercises have better counterparts and if I'm wasting my time on any of them. Also if there's any important ones im missing. Thanks alot for any suggestions.

Answer 1

sounds real good, you don't need a wheel just do cardio to lose the fat when the fat is gone your abs will show and the captains chair is the best for abs