Improve Workout!!!

[caper]

Whats up guys again, i posted early about how i wanted to shock my muscles. here is my workout and diet detailed. So if u have any idea how i can improve it your help would be welcome.

Monday- CHEST AND BACK
INCLINE DUMBELSS- 3 SETS, 6 TO 8REPS, HEAVY WIEGHT
FLAT DUMBELSS- SAME AS ABOVE
DECLINE - BARBELL , 3 SETS , 6 TO 8 REPS
FLYS-MACHINE AND DUMBELLS, MEDUIM WEIGHT , 10 REPS

BACK
SEATED ROWS 3 SETS, 6 TO 8 REPS
PULL DOWNS- SAME AS ABOVE
BENT OVER ROWS- SAME AS ABOVE

TUESDAY- ARMS AND SHOULDERS
STAND DUMBELL CURLS SAME AS ABOVE
HAMMER CURLS SAME AS ABOVE
PREACHER CURLS SAME AS ABOVE
FOREARM CURLS SAME AS ABOVE
CABLE CURLS SAME AS ABOVE

SHOULDERS
DUMBELL PRESS
SHRUGS
SIDE RAISES
FRONT RAISES

LEGS
LEG PRESS
SQUATS
MACHINE

MY MONDAY TUESDAY WORKOUT IS REPEATED TWICE A WEEK
MY DIET IS CHICKEN , FISH, POTATOES, TUNA , SHAKES, PEANUT BUTTER, SANDWICH

 

[Jabs]

Change it up a little bit go heavier on some of the compound exercises. Like dumbells bench press on working sets go 2 to 4 reps. It doesn't need to be big change to surprise your muscles. If you don't like that speed up the resting time in between sets for while that should pump the blood in.