here's my routine, help me out.

[jnc995]

Chest:
Flat barbell bench: 12, 10, 8, then a set of like 4
Incline barbell: 12, 10, 8-6
Flat dumbell: 10-12, 8-10, 6
Flat Dumbell flies: 12, 10, 8-6
Incline dumbell flies: 12, 10


Arms:
Pulley machine all the way down, with d ring: 12, 10, 8, 4 (one arm at a time)
Tricep pressdowns: 12, 10, 8, 6
Overhead extensions w/ dumbell: 10, 8, 6
standing alternating dumbell curls: 10, 8, 6
incline dumbell hammer curls: 10, 8, 6
Skull crushers w/ ez bar, then close grip bench immediate after with same weight: 12, 10, 8
Tricep kick backs: 12, 10, 10
Cable machine curls (stand with d ring in each hand and elbows a little above shoulders and curl) 12, 10, 8


Back:
Pull-ups: 10, 10, 10
bent over rows with barbell: 12, 10, 8
Hammer strength over head pull down, (not sure the exact name) 12, 10, 8
Sit down rows with cable: 12, 10, 8
Sometimes I'll down pulldowns with one of those V looking rings.
Extensions 15, 15, 15


Shoulders and traps:
Military press: 12, 10, 8, 6
Hammer strength front military press: 12, 10, 8
Rear delts on pec deck: 12, 10, 8
Front delt raises with barbell: 12, 12, 10
Sometimes I'll do side raises with dumbells 10, 8, 6
Dumbell shrugs 12, 10, 8
Another dumbell shrug, but laying down on an incline bench facing the ground: 12, 10, 10

Haven't done legs in a while due to knee injury, but am gonna start back soon
Squat: 12, 10, 8
leg press: 10, 8, 6
Standing calve raises, 12, 10, 8
Bike for 20 min

OK, there is my workout routine, I know it sucks, so any help would be appreciated, b/c I'm not really getting the gains I want, especially in the chest and bicep.

[Yesevil]

Your workout looks like your doing plenty, you should be growing so I'd say it probably has something to do with your diet. I assume your working out 5 on 2 off. Maybe try splitting up your off days if that is the case. What are your stats. Age, Height, weight, BF?

[Doc.Sust]

may be overtraining, looks like alot depending on what you take.

[jnc995]

Yea, I've been kinda thinking that I am overtraining. I've actually cut back since I posted this, as in on chest I did decline barbell instead of dumbell flat. And with arms today I only did 4 tri and 3 bi exercises. With a burnout for both at the end. Felt really good, and had amazing pump when I left. I want to start doing deadlifts b/c I here they are amazing. Doc, by looking at your pic, could you tell me the correct form for DL? I've seen it done different ways, and I dont want to injury the lower back doing it wrong.

As far as diet, mine isn't the greatest, but its almost the best I can do b/c of crazy work schedule.
Breakfast: 5 eggs (4 whites, one whole), bowl of cereal, banana and sometimes yogurt w/ granola.
Brunch: A shake
Lunch: Different everyday due to I eat at galley. But I try to eat as much protein I can, along with some type of rice, potatoe, or pasta.
Preworkout - something small to give me a little boost of energy
Post workout - shake and pb&j
Dinner: usually chicken and rice or something like that
Shake and pb&j before bed.

Take Pro complex protein (55g per serving), GNC multi, fish oil, glucosamine and chondroitin.
Just started to take Methyl masterdrol one with breakfast, one preworkout, and one with dinner. Gonna do it for 4 weeks, and see if it helps me gain some size. Then of course gonna take a pct

[Triple X]

Your exercises are way, way to redundant! for example:

Flat bb bench then you do flat db bench?
Tricep pushdowns and tricep kickbacks? Same things although kickbacks suck and are useless to build mass.
Pullups and pulldowns????

See what I am getting at?

[jnc995]

Yea, I stopped the db bench and went with decline, and I rarely do the close grip pull downs. Didn't know about the kickbacks though.

[jnc995]

anyone else?

[ghostdog128]

I posted this in another thread but it's all applicable here too, so I just copied and pasted it here, I didn't feel like writing something very similar again..LOL


What type of split are you using? Yes, those are alot of exercises especially for the smaller muscle groups. Without knowing what kind of split you're going to use it's a little tough to give you sound advice. Although I will tell you I believe in using as little as possible to grow. What are your stats, how long have you been working out?

You have way too many exercises and are trying to hit every possible angle with each muscle. I will tell you now that unless you are an advanced competitor or you're 230+ @ 12% you don't need all that. There is plenty of science to back up the theory that you don't need to hit all the angles. I also don't subsribe to the shock the muscle theory. I stick with the same exercises and have for years, they work. The muscle doesn't know if you're doing a concentration curl or barbell curl. If I get board or don't seem to make progress I'll change up the rep/set scheme but keep the same exercise.
Here's my routine.
Chest- incline BB bench(slight incline)
Shoulders- seated mil press, bent over flyes
back- pullup, rows or deads
legs- squats, leg curls, calve raises
biceps- bb curls
triceps- dips or DB french press
traps- shrugs (only on back days not doing deads)
I'll rotate reps/set sometimes doing 5x5, 3x10, 10x3
that's it bro, you don't need to hit every angle and you need nothing fancy. I'm 31 years old and have been using these same exercises for the last 15 years. I'm 5' 9" 263lbs @ 13%.