What you think about my workout?

[daok]

This is my workout, I made him this week and I have did it only once and I think it's too much and maybe it's not focus perfectly of what I want.

My goals : Increase the mass of my tricep and bicep AND to continue to keep up all the progress that I have done in my pec. (My last workout wast concentrate more on my pec.)

This is what I have make, can you help me to modify it please
(I eat a LOT, like 5 times a day and I take 30g of protein in a shake after my workout)

Workout:
Day1 (Pec-Shoulder-Trapezius)
Barbell flat bench
Incline dumbbell presses 12 10 8 6 6
Incline dumbbell flys 8 8 6 6
Straight-arm pullovers 12 10 8 6 6
Front dumbbell raise 10 10 10
Machine presses (military) 8 8 8
Standing lateral raises 12 10 8 6 6
Shoulder press (machine) 8 8 8
Upright Rows 12 10 8 6 6
Barbell shrugs 12 10 8 6

Day2(Bicep-Tricep-Pec)
Concentration curls 8 8 8 8
Preacher curls 8 8 8 8
Incline dumbbell curls 8 8 8 8
Hammer curls 8 8 8 8
Dumbbells kickbacks 10 10 10 10
Dip 8 8 8 8
Triceps cable pressdowns 12 10 8 6 6
One-arm cable rev Pressdowns 12 10 8 6 6
Narrow-grip bench 12 10 8 6 6
Flat dumbbell presses 8 8 6 6

Day3(Legs-Bicep-Tricep-Back)
Leg extensions 12 10 8 8
Leg curls 12 10 8 8
Hammer curls 8 8 8 8
One-arm cable curls 12 10 8 8
Lying dumbbell extensions 10 10 8 8
One-arm behind the neck 8 8 8 8
Tricep cable pressdowns 10 10 8 8
Seated bent-over dumbbell later.8 8 8
Pulldowns 10 10 8 8
T-bar rows (close) 8 8 8
Deadlift 12 10 8 8
Seated cable rows 10 10 10

My weight : 152 (my goal is 160 for JUNE)
My height : 5'8
Age: 18 ½

Thx,

 

[Legion Kreinak2]

Eating five times a day isn't alot first off, that's pretty minimal. I'd eat 7 meals a day, plus a shake before bed.

You're doing too much volume in your routine. Cut it down, and focus on heavy compound lifts! Check out the sticky at the top of this board, on Needsizes' 5x5 routine! It works wonders.

Trust me, you'll make great strength and size gains with it.

 

[daok]

What I do usually is I do like 1 month with more reps. and after I do the same workout but with only 6 reps.

Well if 5 time is not enought well... I will try 7, sorry I didn't no :\

 

[Legion Kreinak2]

Heh, hey man don't say sorry. We're just here to help you. That's what these boards are about. Sorry if I sounded harsh. Five can work, but I'm just saying alot of people here eat more than that usually. Six minimum, I would say.

 

[gettinlarger]

I'm not sure I follow this workout. What days do 1, 2, and 3 fall on?

 

[daok]

Day1-2-3-REST-1-2-3-REST...

That what I do usually, is that good?

 

[Legion Kreinak2]

Nope. You need more rest in-between your workouts. I couldn't do them one after another like that. It's really taxing. At least, with using heavy weights it is.

Try Monday/Wednesday/Friday. Take the weekend off, go shoot some pool and relax. Then come back at it again. That is, if you decide to stick with a routine like this. I still recommend a 4-day split, like the 5x5.

 

[daok]

I have read the Encyclopedia of Arnold (not all and he said that he train hiself 6 days week. Since I go to the gym, I always went 4 or 5 days weeks.

Legion Kreinak2 you suggest me to go 4 times and using the 5x5 method, are you sure that I will grow fast? I got good result with I have done, but 4 times week is look for me not a lots.

Daok

 

[gettinlarger]

Arnold was a machine. The guy wasn't human. Unless you have the genetics of a rhino, I don't (and I'm sure the rest of the board is with me) recommend you work like he does. He would do like 20+ sets for his biceps alone. That is insane. More than like ... 9 ... would kill me.

Now that I know your 1, 2, 3, off thing ... Don't do bis and tris 2 days in a row earlier. Remember, you grow outside of the gym, meaning your body must rest and recover. Read the stickies at the top of the board. Three very good routines, spatts' Active Recovery thread, etc. Run a search as well too.

Read as much info on the boards as you can.

Also, you say you have made gains so far with your routine. With your stats, I'm assuming you are new to lifting. Any new lifter will make gains with any routine they start out with. Just be sure not to do it forever. But, if I were you, I'd choose something else, that gives my body more time to recover.

 

[Legion Kreinak2]

First off, Arnold has amazing genetics. He also juiced. Plus, back then they were stuck in the idea that "more is better".

Where in truth, it's "less is more". Don't worry if it doesn't seem like a lot. The 5x5 will tax your CNS (Central Nervous System) alot. It will definately drain you. Plus, your body grows and repairs DURING REST. You don't grow everytime you take a step into the gym, but rather, everytime you slide under the covers.

Trust me, read the 5x5 thread and see what people have to say about it. Alot of people made great gains with it. If your current routine really is still working, then don't change it until it gets stale. However, if your progress has slowed, and you feel you need a taste of something new, it's time for the 5x5.