What do you think about this workout?

[jon]

Hello
My workout
Mon: -Chest: 4 to 5 ex, 4 sets, 10 reps
-tri's: 4 ex, 4 sets, 10 reps

thu: -legs: 4 ex, 4 sets, 10 reps
-abbs: 2 ex, 4 sets, 50 reps

wed: -back: 4 to 5 ex, 4 sets, 10 reps
-bi: 4 ex, 4 sets, 10 reps

thu: - day off

fri: -shoulders: 4 to 5 ex, 4 sets, 10 reps
-abbs: 2 ex, 4sets, 50 reps

sat: - day off

son: day off

I train about 9 mounths now. In the first 4 I gained 20 pounds, I trained every muscle 2 times a week then (but in the beginning you can do what you want you gain anyway). I read on the board that is was to much, so I started training like I descriped above. I haven't gained since then. I was always stiff the next day when I started the workout like I posted above (I thought I was undertraining), but that isn' t the case anymore I'm not stiff anymore.
To be honest I don't know what I should do now. Do I overtrain or undertrain now. Is there a better workout?
Thanks

[DevilsDeity]

try cutting the 10 reps down to 6-8 reps go heavier

what is your diet like ?

[jon]

OK I will cut down the reps.
Have to admit my diet is not so good, but looking to improve it much. I probable eat to little carbs, my protein (2 gr/kg) intake is ok I think.
Thanks for the info

[ryan26]

Carbs are just as important as protein. Excess calories are crucial.
Seems like you're doing too many sets, and too many exercises for the small muscle groups. At your level you don't need to do 16 sets for tri's at all, and especially not after you just got done doing chest (Same for back and bi's). Like Devilsdeity said, lower your rep range. Also lessen the amounts of sets you do, and instead focus on the few sets that you're doing with more intensity(more weight). Go with a compound movement, and an isolation movement for small muscles(bi's/tri's), and do your last sets until failure.

[jon]

Thanks ryan26