[Rockell]

I feel like it's the time to improve my training as i'm not getting the results i want,feels like it's too many machines and low amount of free weights.

Monday: Chest
Tuesday: Arms
Wednesday: Off
Thursday: Back
Friday: Shoulders
Saturday: Legs
Sunday: Off

Chest:
Exercises: Seated chest press,dumbell bench press & cable crossovers
Comment: I feel like i'm getting better contact with dumbell bench press than normal bench press,but i could put in some bench to vary sometimes,comments?

Arms: Tricep: Skullcrushers & Tricep extensions on the cables
Bicep: Curls in the machine
Comment: I want my arms getting bigger overall , and i guess the curls in the machine is too much "isolating" , tips & comments please.


Back: Seated cable rows, One-arm dumbbell rows on an incline bench, lat pulldowns
Comment: Dont know what to comment..bigger overall is the goal ofcourse so deadlift?

Shoulders:Seated Shoulder Press in the machine, Bent seated laterals, Seated side laterals, lying cable upright rows
Comment: Got some ideas from Ruhl's shoulder routine,think i'm tearing out my shoulders good enough,dont know if a change is needed,but every tip are welcome

Legs: Leg press, leg extensions , lying leg curls .
Calves: Standing calf raise

Comment: Think it's the time to start to squat to be honest..

My goal is to be bigger overall as i'm feeling as i'm little like a stick , still if i've gained some size from the time i began to workout.

Will be thankfull for any kind of tips and comments.

Sorry for the time it takes you to answer these questions and hope it wont be too much to demand.

Thanks!

[Shwitt88]

personally, i dont really like what youre doing so ill just give you my current routine, ive seen pretty good gains with it so far.

day1
legs
squats 8,6,6
lunges 4x10
legpress 10,8,6
seated leg curls 8,6,6
leg extensions 10,10,8
straigh leg deadlift 10,8,6,6

day 2
chest
incline BB 8,6,6
flat BB 8,6,6
decline DB 10,8,6
flat DB flies 10,8,6
closegrip 10,8,8
abs

Day3
back
deadlift 8,6,6,4
tbar row 8,6,6
bent BB row 8,8,6
reverse grip lat pulldown 10,8,8,6
Reardelt flies 10,8,8
seated hammer curls 10,10,8

Day 4
Shoulders/Traps
Seated DB press 8,6,6
upright row 10,8,6
BB shrugs 10,8,8
Front DB raises 10,8,8
Lateral DB raises 10,8,8
abs

Day 5
Arms
Reverse grip bench 8,6,6
Weighted dips 10,8,6
cable pushdowns 10,10,8
straightbar curl 10,8,6
superman curls 10,8,8 (this is what ive always called them, not sure the real name)
2x 21s w/ ez curl bar

[Shwitt88]

keep in mind what works for one person doesnt necessarily work for another

[XTRMMUSCLEMASS]

first of all u need compund movement for maximum growth

barbell bench press
Squats
Dead lifts
Military presses
Chin ups

u need these to grow, plus post ur diet here so we can take a look and see whats lacking. Work with more of free weights if you want to grow.

Also try a 4 day split i would say
Day 1 chest, Biceps
Day 2 Legs, Calves
3 Off
Day 4 Shoulders, Triceps
Day 5 Back
Day 6 OFF
Day 7 OFF

[ZackKnight]

Stay away from machines as much as possible. They don't involve stabilizers and really just work specific groups. this is great for definition and shaping, but for trying to get overall mass and overally muscle growth and such, you're def gonna wanna go with free weights overall

[Rockell]

Meal 1: Oatmeal ,2 pieces of non-sugar added bread and a protein shake
Meal 2: Usually chicken & rice (i live 2 minutes from school,so i got the possibility to run home and eat sometimes)
Meal 3: Whatever in school if it's not that fat or shit,and do often got the time to run home for a shake.
Meal 4: After school,chicken & rice and maybe a fruit or something.
Meal 5: Egg white omelette of 10-15 eggs and maybe some of non-sugar bread
Meal 6: (after workout) directly a gainer in the gym and chicken & rice & a fruit at home.
Before bed i'm taking a protein shake or some quark.

That's like how a typical day is looking like,it may change the order of the meals and such tho.

I rather like doing a exercise for 5 sets or more than jumping by doing 2-3 sets per exercise.

And i would also like to stick with 5 working out days.

I've built my own chin-up bar so i could train that home ..

[mr_bhana]

I like XTRM split, except i do it one day off one day on... Your WOs should consist of those textbook excercises he posted and il throw in some variations of it too, eg DBs just to mox things up.. Remember to hit your muscles from different angles

[Rockell]

What about this one?:
Chest: Normal Bench press ( i need to have a really wide grip to get good contact)
Db flyes & db bench press
Back: Deadlift,bentover barbell rows, One-arm dumbbell rows on an incline bench
Shoulders: Dumbbell lateral raises,seated shoulder press (a machine i really like),lying cable upright rows,military press.
Bicep: Seated Dumbbell curls,barbell curls,curls in the machine.
Tricep: Lying tricep extensions (skullcrushers), tricep extensions in the cables
Legs: Squats,Leg press,leg extensions,lying leg curls
Calves: Standing raise & seated
Trap: Shrugs with barbell or/and dumbbell.
What do you guys think about that? - looking better?

Also doing chin-ups every day.

[Shwitt88]

looks way better in my opinion, just a few things
throw in some kind of incline excercise on chest day after BB bench press, ie. incline DB or BB
personally id throw in close grip bench on tricep day and put the seated shoulder press before lateral raises, just my opinion though

good luck man