Assorted questions that have been bugging me

Im 19 years old (almost 20). 5'7" - 155 lbs. Been lifting weights for 3 years (only 1 has been "proper").

day 1
3 x 8 shoulder
2 x 8 tricep

day 2 off

day 3
3 x 8 back
2 x 8 bicep

day 4 off

day 5
3 x 8 chest
3 x 8 legs

day 6 off
day 7 off

1. Is this routine overtraining for any body part? the first number is the number of exercises x number of sets. You may think this is an odd routine but i start with shoulders/tris because those are the parts that i want to grow the most.

2. What exercise can i use to bulk the front part of my shoulder? All im doing now is front lateral raises and i donno if thats even proper.

3. My arms dont really feel like theyre growing that much (overtraining?) what exercises can i use to expand my arms outwards?

Thanks in advance.

Edit: 4. Im not on any sort of anabolics at present. ive only done one small cycle which was stupid, i know, im not gonna touch anabolics till im much older now. But im going to get my natural T levels checked. Does anyone know what the average range is for someone my age so i can compare mine to it?

bump cmon ppl help me out here :(

Quote:

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Originally Posted by ST240

IN CAPS...

Im 19 years old (almost 20). 5'7" - 155 lbs. Been lifting weights for 3 years (only 1 has been "proper").

WHAT EXERCISES ARE YOU DOING FOR EACH MUSCLE GROUP?

ARE YOU DOING YOUR SQUATS AND DEADLIFTS? :)

day 1
3 x 8 shoulder
2 x 8 tricep

day 2 off

day 3
3 x 8 back
2 x 8 bicep

day 4 off

day 5
3 x 8 chest
3 x 8 legs

SPLIT THESE UP

day 6 off
day 7 off

1. Is this routine overtraining for any body part?

IF ANYTHING, IT LOOKS LIKE UNDERTRAINING TO ME

2. What exercise can i use to bulk the front part of my shoulder? All im doing now is front lateral raises and i donno if thats even proper.

BARBELL MILITARY PRESS OR DUMBELL PRESS

3. My arms dont really feel like theyre growing that much (overtraining?) what exercises can i use to expand my arms outwards?

CLOSE-GRIP BENCH PRESS, OVERHEAD TRI EXTENTIONS, BARBELL CURL, HAMMER CURL

Thanks in advance.

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Eat more, grow more.

Start your workouts with 6 sets of a core movement. Core movements include Bench Press, Squat, Deadlift, and Military Press.

This is what i Suggest.

Do no more than 3 sets per muscle group and no more than 8 reps per set. do each rep slowly useing strict form. Go as heavy as you can without sacrificeing form. If your not doing compound movements (mass makeing movements) then you should start. they are: heavy Squats,Heavy deadlifts and Bench press.

monday:Chest and biceps
tuseday: quads,hams and calves
wedensday:off
thursday: delts/triceps
Friday: back/traps
Sat/sunday: off

One thing that i like to do on off days is do some light abb and serratus work.

That split allows direct and indirect work for both biceps and triceps so they not only have a chance to recover between workouts but get worked twice a week to give them that extra edge your after. Eat big, train Big and rest.