work out help

[boromut]

im trying to build mass and im asking that u have a look at my work out and just give me ideas on areas you think i could change to better it. iv come to a bit of a stand still of late and just need a bit of help.

age:24
weight: 320
hieght 7ft

at the mo im doing a 3 day monday, wed and friday

work out one chest and triceps

warm up
Chest
Dumbell / bench press flat 4-6 reps 4 sets
Dumbell / bench press incline 4- 6 reps 4 sets
Dumbell / bench press decline 4- 6 reps 4 sets
Dum bell flys flat 4 - 6 reps 4 sets

tricepts
Seated Triceps Press 4 - 6 reps - 4 sets
Rope push downs 4 -6 reps 4 sets


WORK OUT 2 back and bicepts

BACK
Seated row 4-6 reps 4 sets
Lat pull downds 4-6 reps 4 sets
Bent Over Two-Arm Long Bar Row 4 - 6 reps 4 sets
Dead lift 6-8 reps assisted pull up 6 - 8 reps 3 sets

BICEPS
do something simillar to 21s 3 sets (sort of diffrent)
standing EZ-Bar Curl 4 - 6 reps 4 sets
pyramid (start at 20 kg, 18 , 16 ,14 ,12 ,10 going untill can go no more)


WORK OUT 3 shoulders legs

SHOULDERS

shoulder press 4-6 reps 4 sets
arnold press 4- 6 reps 4 sets
upright row 4 - 6 reps 4 sets
Side Lateral Raise 4 - 6 reps 4 sets
shurgs 8- 10 reps 4 sets

Legs

Leg press 4 - 6 reps 4 sets
calf raises 4 - 6 reps 4 sets
Leg Extensions 4 - 6 reps 4 sets
Seated Leg Curl 4 - 6 reps 4 sets

Thanks for taking the time to read and help

[swol_je]

Use a barbell instead of a dumbells for chest, you can press more weight. SQUATS on leg day. I would deadlift first too so you will be at your strongest and can move the most weight.

[boromut]

i switch from week to week between barbell or dumbell for chest depending. because im 7ft i find it easy to use leg press than squats. what about volume am i doing to much. thanks for the help