critique on workout needed...thanks

[dan_e666]

alight chaps...really need to step my training up, feel like putting on size has slowed right down. have done 3 cycles in the past, off cycle at present. looking to put mass on, but i think i need a little help!

ive got 2 workouts i do twice each a week.

workout 1:

back (4 x 8 bent over row, or db rows...usually do 3 sets of 8 pull ups too)
biceps (4 x 8 hammer curls, 3 x 8 preacher bench curls (EZ bar), 3 x 8 preacher bench curls (EZ bar-close grip), 2 x 21s on olympic bar, with 5 kg on each side.
shoulders (4 x 8 military press or db shoulder press)

workout 2:

chest: 3 x 8 bench press or db press. 3 x 8 incline db press, 3 x 8 db flys (inclined or flat-i alernate), push ups
triceps: 5 x 20 weighted tricep dips, or 4 x 8 tricep pull down machine
traps 3 x 25 shrugs with olympic bar.

il also do sit ups and squats in between bicep or chest workout, ie during the week if i do sit ups in between preacher curls, il do squats in between bench press. also, pretty keen on hand grips for forearms, lol. run a couple of times a week too.

diet is pretty good, get about 170 g protein a day.

any help would be most appreciated. thanks

(age 24, 76 kg, 5ft 8, low body %)

[FireGuy]

First thing is your leg training is an after thought, you squat between bench presses?? That has got to be fixed ASAP. You are doing more sets for biceps and triceps than you are for your back too.
Your back and legs make up the majority of your muscle yet you are expending more energy training chest, bi's and tri's.

[dan_e666]

ok thanks for that. il spend more time on back and legs. i already do rows and pull ups-what else would be good for the back? (lat pull down machine maybe?).

[FireGuy]

ok thanks for that. il spend more time on back and legs. i already do rows and pull ups-what else would be good for the back? (lat pull down machine maybe?).

More rowing and more pull down movements. Different width grips, different angles etc..

[dan_e666]

thanks buddy