my work out

[sprawlbrawl]

hi guys this is my work out let me know how to improve it first i do 50 pushups to warm up and hit the focus mitts for 3 rounds then i do my chest,bench 5 sets do 6 to 12 reps .Fliers again same sets and reps but after each set i go in to bb bench to failure.Next day shoulders front raises side raises and back raises behind the head milatery press.next day arms bies do eazybar curl barbel curl and seated db curl.Tries i start with a close grip pushup then close grip bench then dips,back pull downs shoulderwidht gripthen turn my hands so palms are facing in and do pull downs again then a bent over row with every work out i do 100 sit ups i dont train my legs because i run 5 k 3 times a week i do a lot of kick boxing and i dont want to slow my kick down with to much bulk im really just a beginner as im sure you can tell,so any help would be great dont mind the spelling lol thanks guys

[mclovin009]

how long is each one of you workouts each day? it doesnt seem like you are doing enough isolation exercises

[sprawlbrawl]

my workout are proably about 45 min to 1 hour what do you mean by isolation exercises,what do you think i should do different.

[mclovin009]

look into push and pull routeins or a more common routein such as:
mon-delts, bis, and tris
tue- legs
wed- off
thur-chest and back
friday- legs
sat- intense cardio and or plyometrics
sun- off

and by isolation exercises i mean if you eanted to work your tri's you would do skull crushers, cable extentions, dumbell raises, or anything else that mostly works just that muscle

[sprawlbrawl]

thanks for the tips you have been a big help,sorry i might have put this in the wrong section im not sure how to move it