[DustinSK]

Alright let me start off. I have tried everything! ha. I eat a lot, switch my routine if no results and and try new exercises all the time. My lower body develops very easily but it's my upper body which is having problems(mostly pecs and traps)....Here's my workout- Any advice would be awesome!!!

For my workout since i have soo much time I like to workout one major muscle every day.

MONDAY_Pecs and Tris...

Flat Bench> 5 sets> 12,14,10,8,15
Incline Bench> 3 sets> 10,12,15
Cable Flys> 3 sets> 12,12,12
Chest Press Machine> Superset> 5,5,5,5,5 all to failure
Tricep Pushdown> 3 sets> 10,10,10
Skullcrushers> 3 sets> 10,10,10

TUESDAY_Shoulders/Traps and Forearms...

Military Press> 3 sets> 12,10,8
Lateral Raises>3 sets> 10,10,10
Front Raises>3 sets> 10,10,10
Supersetting Shrugs with Bar> Close grip, Reg. grip, Wide Grip, Behind back
Wrist Curls Front n Back> 3 sets> 10,10,10

WEDNESDAY_Back and Biceps...

Lat Pulldowns> 3 sets> 10,10,10
T-Bar Rows> 3 sets> 12,10,8
Chainsaws> 3 sets> 10,10,8
Straight Bar Curls> 3 sets> 10,10,10
EZ Curls> 3 sets> 10,10,10
Standing Curls> 3 sets> 10,10,10
Pull Ups> 3 sets> All to failure

THURSDAY_Legs...

Squats 3 sets 10,8,6
Leg Press 3 sets 10,10,10
Hang cleans 3 sets 10,8,6

This is my workout and im really just trying to emphasize my traps and pecs. Also with help from some of you guys I have fixed my diet and now eating good and A LOT!

[F-111]

so im guessg you rest friday through to sunday?

A few things i would tweak:
* the flat bench reps you are using it a bit weird. i understand u wanna warm up righ but try something more like 15, 10, 8, 8, 6 instead.
*The rep ranges are quite high. They will give you a great pump but thats not always what you want. Im guessing you wanna put on size. If so, lifting heavy will be more suited to this (generally, im not getting into the fibre type argument now lol).
*There is nothing for rear delts
*There is a lot for front delts; benching, pressing and raises!
*Shoulders trained after chest usually results in a less than average shoulder workout due to DOMS
*I'd alternate straight bar curls and ez each workout and throw in a hammer curl in the place of one of them, dont neglect your brachialis (you'll thank me when you're 6%bf lol)
*The volume for legs in very low
*Remember 70%ish of ur results are from ur diet not from your training

[DustinSK]

Hey man thanks for the info...Im actually at 5% body fat...im 5'11 and 160 lbs. So im not too skinny but im trying to bulk up MORE...what do u reccomend thats easy to make and high in calories.? Or like what do you like to eat.? Ive talked to a few people and they told me to drink milk, eat eggs, and eat sandwhiches

[F-111]

at 5%bf and 160lbs dude you could eat just about whatever you want. I would get your bf measured cuz 5% seems too low for an everyday dude.

I like to eat clean 90% of the time so i eat a lot of chicken, steak, rice, eggs, nuts, VEGGIES. Try to focus on eating more regularly. I eat about 7 times a day and then ill have 2 shakes in amongst that. It takes some getting used to eating that much food but u will get used to it.

Consuming a lot of fat shoudnt be too much of a concern for you atm but its a bad habit to get into once you get to around 200lbs cuz many ppl get to that size and really start to bloat.

eat clean, eat big, eat regularly, train hard, rest when you feel you need it, repeat.

[DustinSK]

What rear delt workouts would you suggest? Also, I have been Plateud on my bench for about 8 months...Switched routines every month or two and still nothing's working...Also, after EVERY chest workout, i am sore. I thought i should be building muscle? What's going on with my Pecs????

[F-111]

for rear delts you could make a small change to ur rear delt raises. I raise my shoulders up and back in a V motion, isolating the rear delts. My rear delts have come up really good since doing this.

As for bench, its been my weak point too but since i started benching with a wide grip and and in the 3-5 rep range my chest has really started growing. i went from benching 225lbs to benching 315 doing this.