looking for definition, please critique my workout.

[Nworb]

I am an 19 year old 5 foot 8 205 pounds 15 b\f. I consider myself a beginer lift, but i know i have been lifting for maybee 5 years. I am looking to bulk up just a tad, but got lots of muscle definition. Currently i only supplement with whey protien. However a cutting cycle might be in my future. Any and all suggestions and or proposals are appreciated.

Monday:Push Light ( more reps less weight)
Bench
Fly
Incline\Decline Bench
Shoulder Press
Lat Raise
triceps
Dips

Tuesday: Pull Light ( more reps less weight)
cable lat pull down
cable row
pull over
shrugs
biceps
pull ups

Wensday: Legs
Squat
Leg press
lunge
Leg Curl
Leg Extension
Calf raise


thursday: push Heavy ( more weight less reps)
Bench
Fly
Incline\Decline Bench
Shoulder Press
Lat Raise
triceps
Dips

Friday: Pull Heavy ( more weight less reps)
cable lat pull down
cable row
pull over
shrugs
biceps
pull ups

Sat and Sun:
1 mile run
abs
low back

Everynight i Do:
abs and low back

[*Narkissos*]

I think you need an actual routine..

Your current one is all over the place

Also..definition is a by-product of a sound dietary (combined with cardiovascular training) approach... having less to do with your training routine persay.

[*Narkissos*]

Picking apart your current routine:

Training heavy is quasi-essential to maintaining muscle when trying to get in shape...Thus your heavy-light training-day assignment is more or less obselete.

Try setting up a routine consisting of:

1.approximately 4 days a week
2.working 1 bodypart per session
3.not working the same bodypart two days in succession (as you were doing with abs..neglecting the fact that abs too are a muscle ..and like other muscles, need to be rested)

[Nworb]

hmmm, i think ill finish this week off and then come up with a better workout and post it in a new thread thanks for the advice

[*Narkissos*]

No prob at all Bro...

holla back at us