Help with Program

[Mostage]

Hey all, what's happenin? I'm mentioning the word "steroid " so I can justify putting this in here where everyone reads!!

I'm looking for advice on my training program. First off, I'm 30 yrs old, 5'-11", 168lbs (have averaged that most my adulthood) have asthma (though I'm taking a killer inhaled steroid combo that keeps me breathing awesomely! I'm on creatine and an increased protien diet as well as taking a good multi-V.

Anyhow, I'm gonna post my regimen below and I'm looking for criticism or suggestions on it. I plan to start getting into juicing for incredible gains, but in the meantime, and until I learn more about the best cycles for me, I'm looking to start natural and try a program that will start to produce slight gains.

Monday:

Wide grip lat pulldown 4sets of 12
close grip lat pulldown 4x12
bent over rows 3x12
bench 5x5
incline bench 5x5
butterflies 3x8
reverse flies (for back betweent shoulder blades) 3x12
back hyper extension 3x12

Wednesday:

outer thigh kicks 3x8
glute kicks 3x12
lunges 4x5
squats 3x8
leg curls 3x12
leg extensions 3x10
calf raises 4x12
side crunches 3x12

Friday:

Upright rows 3x10
side delt raises 3x10
front delt raises 3x10
forward curls 3x10
reverse (preacher) curls 3x8
tricep pushdowns 3x10
tricep extentions 3x10
shrugs 3x12


Every day has cardio before as well as at least 50 reps of abs. Will get to more when I get in better shape!! I'm on my fourth week of getting back into it. I understand that I need to change my routine after a couple months so my muscles don't adapt. I was also told about not doing push/pull exercises together...is that true?

Well, let me know what you think. I'm looking to gain muscle mass, i'm not looking to get too extremely cut, because I like endulging once in a while! Like I said, I will eventually get the juice aid, but for now, this is what I do.

Thanks,
M

[einstein1905]

In general, too many detail exercises and not enough focus on compound mass exercises. I don't see deadlifts or military (overhead) presses. Roughly 16 working sets per muscle group is a good guideline.
Back/bis
chest/tris
shoulders/traps & mid upper back
legs
abs and calves where you see fit
That breakdown is hard to argue with IMO

[Mostage]

That's what I was thinking about some other workouts...it seemed to me that there weren't enough exercises in the workout to cover each muscle. I've heard about 3-4 exercises per muscle, and even mine doesn't seem to match that rule of thumb.

I'd actually like to see a list of exercises for all muscle that someone has in their regimen. Like what exercises for the upper back are best for gaining, etc.

When you say 16 working sets per muscle group, what do you mean exactly? If I do 4 sets of 4 (w/failure towards the end, meaning good, heavy weight) of tricep pushdowns, that's 16 reps total. Would I need another exercise or two for the tri's?

Sorry for the ignorance. Thanks for the help again.

Also, does anyone know of any bad reactions of steroids with any asthma or allergy meds?

[Mostage]

What is everyone's best upper back building exercise? I use bent over rows, reverse flies, and lat pulldowns. It doesn't seem like my upper back is getting worked like it should. I mean, I'm a little sore back there, but not like when I do chest and arms.

By the way, I'm using a Hoist H100 Home Gym. It's sorta like the V3 that's on their website. I will be getting an olympic bench soon.

Also, does anyone have any answers to my previous reply?