My New 2012 Workout/ Nutrition Plan

[thex95]

Workout Routine 2012

Day 1

Exercise Sets Reps
Chest
Incline Press 5- 10
Bench Press 4- 6,8,10,14
Decline Press 4- 12,10,8,6
Chest Fly/ Dips 3- 8
Biceps
Bar Pulls 4- 8,10
Bar Curls 4- 6,8,10,14
Hammer Curls/Chin Ups 3- 8

Abs- Cable Crunch/Weighted leg raise/Weighted side dip 4/15,3/15,3/15

Day 2
Exercise Sets Reps
Legs
Squat 5- 10
Lunge 4- 6,8,10,14
Leg Press 4- 12,10,8,6
Farmer Walk/Weigt jumps 3- 10
Calves
Standing Calve Raise 4- 10
Sitting Calve Raise 3- 12

Abs - Weighted decline sit up, Decline leg kicks ,Side Plank 4/15,3/15,3,1 minute each

Day 3
Exercise Sets Reps
Shoulders
Military Press 5- 8
Shoulder Press 4- 6,8,10,14
Lateral Raise 4- 12,10,8,6
Reverse Fly/Standing push 3- 8
Triceps
Dumbell Extension 5- 8
Skullcrusher 3- 6,8,10,14
Tricep Pushdown/Reverse pull 3- 8


Day 4
Exercise Sets Reps
Back
Pull Ups 5- 10
Deadlift 4- 6,8,10,14
Barbell Rows 4- 12,10,8,6
Tbar Row 4- 6,8,10,14
Cable Pull 4- 12,10,8,6
Barbell Shrug 4- 6,8,10,14
Dumbell Shrug 4- 12,10,8,6

Abs- bar leg raises, Bicycle Crunch, Swiss Ball Plank, superset 4/15

Cardio three times a week, either a 5k run or 20-25 minutes of intervals on the treadmill

Nutrition-
Calories- 4512
Protein (grams) - 188
Carbs (grams) - 601
Fat (grams) - 150

Five meals a day, plus post workout shake and a high protein low carb shake about an hour before bed.

So this is my new workout and nutrition plan. The exercises that have a "/" sybmol (for example hammer curls/chin ups) are super sets. I know the routine looks immediately like over training, however these large volume workouts have had beneficial results for me in the past. I am currently trying to put on about 8 lbs of lean muscle. Stats as follows:

Age: 24
Height: 5'11
Weight: 180
Bodyfat%: 10%
Years training: 5

Please comment and give me feedback on the new workout plan and nutrition plan. Thanks and happy new year to all!