New workout please critique

[asvt]

I want to really try and build up my upper body and was wondering if this is a good workout or is it to much?

Mon-Chest,shoulders and back
BB flat bench press 3 sets
BB decline bench press 2 sets
Military press 3 sets
Cable upright rows 2 sets
seated rows 3 sets
one arm DB rows 2 sets

Tues
Cardio- 25mins running

Wed-legs, biceps and triceps
squats 4sets
Leg ext 1 set
Hammer curls 3 sets
Cable curls 2 sets
Close-grip bench press 3 sets
2 sets tricep pushdowns

Thurs
Cardio- 25mins running

Fri
Repeat mondays workout

Sat
Cardio- 25mins running

Sun-off

Calfs generally don't need working out as they grow with squats

Abs are done before running

[massbuild]

IMO you aren't doing enough weights to build up their. I mean your only doing a total of 5 sets on each muscle. way not enough. Why are you doing so much running? And I would deffo do something for calves as squats are more a power exercise for your quads. You shoulder routine is only hit one of the three heads of your shoulders.

And why are you doing your chest, shoulders and back routine twice a week and the other one only once?

You need to split it up more.

I would say to put Chest/Triceps, Back/Biceps, Shoulder/Traps, Legs

so for Chest/Triceps something like

Bench Press - 4 sets
Incline DB Press - 3 sets
Decline BB Press - 3 Sets
Dumbell Flyes - 4 sets

Tricep Pushdown - 3 sets
Dips - 3 sets
French Press - 3 sets

Back/Biceps

Deadlift - 4 sets
Bent over Row - 4 sets
Lat pulldown - 3 sets
one arm DB rows - 3 sets

Preacher Curls - 3 sets
BB Curls - 3 sets
one arm DB curls - 3 sets

Shoulders/Traps

Military Press - 4 sets
Lateral Raises - 3 sets
Front Raises - 3 Sets
bent over side raises - 3 sets

Shrugs - 3 sets
Upright row - 3 sets

Legs

Squats - 4 sets
Leg extension - 3 sets
Hamstring Curls - 3 sets
Standing or Seated Calf Raises

You could put your cardio in between these days and also you could do some running on your legs day. Make sure you do your abs as well after or before you weight workouts.

Now the above is just an example or the volume you should be aiming at. I have only put 3 sets for them because from your post i have gathered that you havent done many sets on your routines and need to get used to them first.

Anyone else got opinions on this?

[gym_again_okay]

nice workout massbuild. i like it.

[asvt]

I'm 18 and that workout seems a bit much for my body the reason i'm doing runnng is because I am joining the army and I generally do 10 sets for big muscle and 8 sets for small. The only reason I asked about the workout above is I have read so many times about full body workouts being the best for overall muscle gain because your body is worked 3 times a week but this is some what similar to that and thought it might be a good change. Also the reason I am focusing on the front head of the shoulder is because I want to build it up a bit more to help with my overall bench press

[massbuild]

OK, but you aren't actually doing a full body workout their though are you? A full body workout is actually doing ALL the body (chest/back/bi/tri/leg/traps/abs). Then doing it three times a week. IMO you should split it up like i said, it works wonders for me when im tryin to pack on muscle. I know you say you are focussing on your front shoulder head for your bench but you still need to include all shoulder heads.

Just seen your other post about going into the para's. Good luck mate its a hard job!

[asvt]

OK, but you aren't actually doing a full body workout their though are you? A full body workout is actually doing ALL the body (chest/back/bi/tri/leg/traps/abs). Then doing it three times a week. IMO you should split it up like i said, it works wonders for me when im tryin to pack on muscle. I know you say you are focussing on your front shoulder head for your bench but you still need to include all shoulder heads.

Just seen your other post about going into the para's. Good luck mate its a hard job!

Thanks