routine advice?

[tallslim]

im 19, 6'1, and 153lbs. Been lifting for 2 years as well as running trying to gain weight and look good. My goal is 180 but I've never even broke 160 or seen any real results and it's getting very frustrating. my routine looks something like this.

All 7 days a week unless ill or something of that nature(rare)

Chest and arms day:
db bench: 3 sets 8 reps
db fly: 3 sets 8 reps
db incline: 3 sets 8 reps
db close grip: 3 sets 8 reps
db incline fly: 3 sets 8 reps
3 sets of 21's
tricep pull down: 6 sets 12 reps
preacher curl: 3 sets 10 reps
static db curl: 3 sets 8 reps
standing alternate db curl: 3 sets 8 reps

Back and Shoulders day:
Lat pull down: 6 sets 8 reps
rows: 4 sets 8 reps
db shrugs: 3 sets failure
wide grip pull-ups: 3 sets failure
vertical rows: 3 sets 8 reps
lawn mowers: 3 sets 8 reps

Legs day: my legs are toothpicks
leg press 3 sets 8 reps
standing calf press: 3 sets 15 reps
seated calf press: 3 sets 15 reps
Hach Squat machine: 3 sets 8 reps
leg extensions:3 sets 8 reps
leg curls: 3 sets 8 reps
lunges: 3 reps 20 steps

after the gym I have two days for running: short and long
Short days I sprint half a mile
long days I run two miles

half of the time I go twice a day. Any suggestions you guys have is greatly appreciated!! also, should I cut the running out of my routine to gain weight??

[itsjayman02]

First I would change your routine around every 3 weeks

high- reps 12-15 low weight 1st week
Middle - reps 8-10 medium weight 2nd week
Low-reps 4-6 heavy weight 3rd week

All with proper warm up sets
Two exercises in each body part to failure.

Train back & bi's / chest & tri's / legs / shoulders

Abs 3 times per week build up to weighted reps!!

Cardio 3 / 4 times per week 30 min each

I'm sure this schedule will then leave you with a day or two rest which is needed to grow!!

Carbs in the morning or before workout protein before and after workout good balanced meals through the day with some essential fats like almonds of a night.

This may or may not help but it as worked for a few of friends I've helped in the past!!

[tallslim]

How many sets?

also what are good exercises for chest to failure?

would two-a-days help?

Thank you very much!!

[scorpion62]

im 19, 6'1, and 153lbs. Been lifting for 2 years as well as running trying to gain weight and look good. My goal is 180 but I've never even broke 160 or seen any real results and it's getting very frustrating. my routine looks something like this.

All 7 days a week unless ill or something of that nature(rare)

Chest and arms day:
db bench: 3 sets 8 reps
db fly: 3 sets 8 reps
db incline: 3 sets 8 reps
db close grip: 3 sets 8 reps
db incline fly: 3 sets 8 reps
3 sets of 21's
tricep pull down: 6 sets 12 reps
preacher curl: 3 sets 10 reps
static db curl: 3 sets 8 reps
standing alternate db curl: 3 sets 8 reps

Back and Shoulders day:
Lat pull down: 6 sets 8 reps
rows: 4 sets 8 reps
db shrugs: 3 sets failure
wide grip pull-ups: 3 sets failure
vertical rows: 3 sets 8 reps
lawn mowers: 3 sets 8 reps

Legs day: my legs are toothpicks
leg press 3 sets 8 reps
standing calf press: 3 sets 15 reps
seated calf press: 3 sets 15 reps
Hach Squat machine: 3 sets 8 reps
leg extensions:3 sets 8 reps
leg curls: 3 sets 8 reps
lunges: 3 reps 20 steps

after the gym I have two days for running: short and long
Short days I sprint half a mile
long days I run two miles

half of the time I go twice a day. Any suggestions you guys have is greatly appreciated!! also, should I cut the running out of my routine to gain weight??

If you post your diet in the nutrition section the guys over there will help you sort it out I am not saying its bad just get someone to look it over also as itsjayman said you have to give your body rest and time to recover do your workout over a four day split ,chest workout Flat bench BB , BB incline , BB decline and then DB flat,incline,decline and you could mix up your flys flat bench and incline four sets of each