My Workout Schedule

[ukcat2012]

I have been reading alot on here and decided to post my workouts to see what you guys think. I know it's definitely not the best workouts, but any help would be greatly appreciated.

Chest & Abs
Flat Bench 4 sets of 8
Dumbbell Bench 3 sets of 10
Dumbbell Flye 3 sets of 10

Sit ups around a 100 or so
Leg raises
Crunches

Biceps & Triceps
Preacher curl 3 sets of 8
Concentration curl 3 sets of 10
Two hand standing preacher curl 3 sets of 6
Tricep extensions 6 sets of 12. I do these throughout the workout not all at once.

Shoulders & Back
Sitting military press front of head 3 sets of 8
One arm bent row 3 sets of 8
Stiff legged dead lift 3 sets of 8
Lateral raise 3 sets of 12
I would like to add sitting military press behind head 3 sets of 8

Legs
Squat 4 sets of 8
Leg Extensions 3 sets of 10
Calf raises 3 sets of ten

I realize that i am short on some of my workouts, but i don't know all that many and i am using a home gym. It's not the greatest but pretty fair. Thanks for any help.

[BiG SEXi DAMAGE]

Bro 4 chest try
incline bench (with wide grip) 4sets 6-12reps
weighted dips (wide if you are able) 4sets 6-12reps
db flat press (take it wide dont cheat) 4 sets 6-12reps
cable pully flys 4sets 6-12reps ( with this i like to put cable high grab handles with palms faceing away let it pull your arms back so step couple steps forward an push with straight arms little bend into line with belly button handles must touch if you do right it feels very satisfien

[BiG SEXi DAMAGE]

just saw ya home gym lol get to a propa gym when you stop getting sore

[ukcat2012]

Ok i definitely give it a shot. I didn't know if i was working the right muscles together because alot that i see i.e. chest & triceps -shoulders & biceps etc. As far as home gym i have the powerhouse free weight one which includes 500lb of weights, squat, different benches, pull down, and leg attachment. I have a machine that i use sometimes as well. It's no where near as good as going to the gym but i would have to drive thirty miles each way.

[im83931]

I would put the legs in the middle. Give your arms some rest. You are using them on all of your upper body days.

[Dr Pepper]

Separate legs and back and couple days apart. Also take bi's away from being before back

[gmantheman]

I will guess you are trying to put on some size. If so, I would change your routine. You don't dedicate a day solely for arms. Look at these ways: Your arms won't grow unless the rest of your body grows. In fact it takes about 10-15 LBS of muscle all over to grow in inch in your arm. Also, you can't have 17" arms if you only weigh 150 LBS. Here are few different workout splits you could try:
Mon: Chest/Shoulders/Tris
Wed: Legs
Fri: Back/ Bi
Or
Mon: Shoulders/Tris/Bis
Tues: Legs
Wed: Rest
Thurs: Chest
Fri: Back
Sat/Sun Rest
Or going into a simplified fullybody routine.

[gmantheman]

Another suggestion. Here is a simple fullbody routine you can follow that with good nutrion, you can pack on some muscle. Do this either Mon/Wed/Fri or Tues/Thurs/Sat. Pick 3-5 exercises from this list: Deadlift (squat/Pull), Bench (push), Overheadpress (push), dips (push), row (pull), chins/pullups (pull). Pick a push movement or two, pull movement or two and either squat or deadlift. Do 5 sets of 5. Here is an example
Mon:
Squat 5x5
Bench 5x5
Rows 5x5
Wed:
Deadlift 5x5
Dips 5x5
chins 5x5
Fri
Squat 5x5
Overhead press 5x5
Chins 5x5

[Ronnie Buff]

I will guess you are trying to put on some size. If so, I would change your routine. You don't dedicate a day solely for arms. Look at these ways: Your arms won't grow unless the rest of your body grows. In fact it takes about 10-15 LBS of muscle all over to grow in inch in your arm. Also, you can't have 17" arms if you only weigh 150 LBS. Here are few different workout splits you could try:
Mon: Chest/Shoulders/Tris
Wed: Legs
Fri: Back/ Bi
Or
Mon: Shoulders/Tris/Bis
Tues: Legs
Wed: Rest
Thurs: Chest
Fri: Back
Sat/Sun Rest
Or going into a simplified fullybody routine.

When I was 150 my arms where 17 inches just saying. I'd go with what he is saying though.

[gmantheman]

When I was 150 my arms where 17 inches just saying. I'd go with what he is saying though.

17" arms at 150? That's pretty hard to believe unless you are around 5'. Just for a comparative sake I believe Steve Reeves had 18 1/2" arms and he weighed 215 LBS. Also Mike Tyson in his prime. His arms were 16" and yet he weighed 215-220.

[ukcat2012]

Does there have to be a day of rest in between each workout day. The reason i ask is because if i did the chest shoulder tris day i think that would push my workout of the time i would have since i get up and life before work. Thanks for the help.