[quote=johnnyairwaves;505953]I agree with what you saying. I should bulk up 1st, then a Gainer shake is what I need over just the whey protein shake?
You really don't need a weight gain shake unless you don't have time to eat or enough calories or aren't getting enough protein, calculate your current calories and break them down into carbs, protein and fat.
If your current weight is 210 you need at least 210 grams of protein, which can be hard to get from food alone unless you eat A LOT.
That is where the protein powder and shakes comes in, lets face it, eating 2 pounds of chicken and 5 or 6 cans of tuna a day can be pretty hard to do LOL.
Look up in the nutrition section and get the recommended calories and what % needs to be carbs, protein and fats.
As far as your workout I am kind of confused:
You have a lot of good exercises but your reps seem low on some of them, to build bigger muscles you go between 6-12 reps, as far as your bench goes you're training like a power lifter, 4 reps isn't much for any exercise, especially 4 sets of 4.
I would maybe try :
Flat bench 1 warm up set 12 reps, 10 reps, 8 rep, 6 reps add weight to each set and do the same thing for your other exercises.
For chest I like flat bench, incline bench, and flys, you could add other exercises like dips, cable cross overs and pull overs, but if you're just starting I would keep it to 3 exercises, 4 tops x 3 sets each
For triceps I would do your current exercises but start with 12 reps and drop 2 reps each next set and add weight each set, if you like doing sets of 10 at least make sure you add weight each time.
Biceps I don't think I would do 21's every time, barbell and dumbbell curls with some preacher curls are great, keep the reps between 12-6 dropping reps and adding weight each set.
BACK
For back I would do dead lifts, wide grip pull ups or cable pull downs, shrugs and rows, mix it up but keep the key exercises.
ABS
Abs workout looks great
Legs I would do the same exercises but start at 12 and drop reps and add weight each set.
For shoulders I would do the seated presses, front raises
and side lateral raises.
Forearm work I like to do on the same day I curl since it gets them nice and warmed up.
Looking at your workout routine you're doing everybody part 2x a week, which for some guys is ok, not usually beginners, the main concern is in one day you do your entire upper body and even abs, which in my opinion is too much for one day.
So in short your workout week is :
day1 upper body
day 2 lower body
day 3 cardio
day 4 upper body
day 5 lower body
day 6 rest
day 7 rest
Which is pretty intense, 5 days straight and 4 of them with hardcore workouts doing 1/2 your body each day has to be over training you.
Monday alone you do *60* total sets of exercises
Holy shit!
Like I said I am no pro, but 99% of pro bodybuilders don't do that in one day.
I would really consider taking a full week or two off, then starting a new routine with at minimum 3 or 4 separate workouts and only train each body part once a week until you work out at least a few months and see how your progress is.
Even if I couldn't talk you into 1 body part a week I would at least split your upper body into 2 separate days and legs a separate day with a rest day in the middle.
Something like;
day1 chest and back
day 2 arms
day 3 rest
day 4 legs
day 5 chest and back
day 6 arms
day 7 rest
Just a suggestion I am no pro, but I'll tell you if I workout 1/2 as hard as I did yesterday I wouldn't make it through your monday workout without a trip to the hospital after
