i realized today that i must really be doing something wrong in the gym. because i eat like a horse and am small. I try to not overtrain but i think i underdo it a bit. here it goes..

-mon (chest/back)..

(chest)
3 sets flat dumbell press 7-9 reps.
3 sets incline dumbell press 7-9 reps.
3 sets flys 7-9 reps.

(back)
2 sets of pullups 7-9 reps.
3 or 4 sets pulldowns 7-9 reps.
4 sets seated rows 7-9 reps.

-tues (bis/tris)

(bis)
3 sets seated decline dumbell curls 7-9 reps.
3 sets barbell curls 7-9 reps.
3 sets standing hammer curls 7-9 reps.

(tris)
3 sets dip machine 7-9 reps.
3 sets skullcrushers 7-9 reps.
3 sets straight bar cable extensions.

wed. (off)

thurs. (sholders)

4 sets military press 8-10 reps
3 sets lateral raises 10-12 reps
3 sets of this exercise that i don't know the name to but i get a 25lb. dumbell and raise it in front of my body from my waist to my head. 8-11 reps.
4 sets of shrugs 9-11 reps.

fri. (legs)

5 sets squats 8-11reps
4 sets leg extensions 8-11 reps.
3 sets seated calf raises. 13-15reps.

I just want to see what you have to say. good or bad. im actually hoping that im doing something wrong and that is why i have the physique of a sick bird lol. thanks.