Feedback On Workout

NFH

I was hoping I could get some constructive criticism on my present weights routine. I've been doin weight for 3 months now and seeing some decent results. My diet is good but dont really wanna go into it. I do take MHP Up Your Mass shake twice a day on workout days and once on off days and I take CM3 1250 creatine. I train every second day and dont do cardio. My main aims are to make gains in size. I'm 25, 6' tall, 13 stone, slimish build. My max bench would be like 70 kilos and I can squat bout 100 kilos to 10 reps, just to give ya an idea of where I'm at. I train at home and most everything is free weights with some cable equipment. Squats can get a little scary when I'm on my own . I try to change the exercises I do and the rep ranges I do so the sessions arent always the same but the main idea is below. Any advise on better ways to get huge would be great.


MONDAY EVENING (chest / biceps)
Chest -
- flat barbell bench press, 4 sets of 6 reps
- flat DB fly’s, 4 sets of 10 reps
- incline DB bench press, 4 sets of 10 reps
- incline DB fly’s, 4 sets of 10 reps
Biceps –
- barbell bicep curls, 4 sets of 6 reps
- DB hammer curls, 4 sets of 10 reps
- DB alternate curls, 4 sets of 10 reps
- bent over concentration curl, 4 sets of 10 reps

WEDNESDAY EVENING (legs / shoulders)
Legs –
- leg extensions, 4 sets of 10 reps
- lying leg curls, 4 sets of 10 reps
- squats, 4 sets of 6 reps
- leg lunges with DB’s, 4 sets of 10 reps
Shoulders –
- seated shoulder press with DB’s, 4 sets of 10 reps
- front raises, 4 sets of 10 reps,
- side raises, 4 sets of 10 reps
- upright rows, 4 sets of 6 reps

FRIDAY EVENING (back / triceps)
Back –
- pull ups, 4 sets to failure
- cable pull downs wide grip, 4 sets of 10 reps
- bent over barbell rows, 4 sets of 10 reps
- dead-lift, 4 sets of 6 reps
Triceps –
- close grip bench press, 4 sets of 10 reps
- incline skull crushers, 4 sets of 10 reps
- close grip cable pull downs, 4 sets of 10 sets
- one arm bent over triceps extensions, 4 sets of 10 reps

Start again on Saturday with Chest and Biceps and so on every second day.

ABS (every morning, all exercises to failure)
- seated knee ups
- leg raises
- cycles
- (rest)
- reverse crunches
- leg up crunches
- half sits
- (rest)
- cross crunch
- cross reach and touch
- side raises

If you've come this far thanks very much.

cardio,shoot me

one thing id say is your doing wwwwwayyyyy too much work, 6 exercises for biceps in each rotation? seems a bit mad to me. In general id fear u will over train and burn out. id be looking to do maybe half the exercises but maybe up the intensity?. this is just my opinion, i may be way off

NFH

What do you mean by 6 exercises for biceps, I only do 4.

cardio,shoot me

check ur back day, pull ups and bent over rows + 4 from bicep day.
oh i had another thought, not sure if it matters but most people pair back and biceps and chest and triceps cause of the similar movements.

NFH

Cheers, I'll change round the triceps for biceps and see how it goes.

NFH

Well I just spoke with this bodybuilder guy in a sports nutrition shop and he said I am doing WAY too much. I am doin 32 sets per session and he says thats burnin the muscle or somethin and thats why I am not seeing much gains in size over that last 3 months. He's gonna do out a session for me which is Monday(chest,biceps), Tuesday(back), day off Wednesday, Thursday(legs), Friday(shoulders, triceps) and weekends off.

cardio,shoot me

good luck mate