my routine

[benefit]

monday CHEST, TRAPS, AND CALVES

CHEST

incline press 4 sets 12,10, 8, 6
flat press 4 same
delcline same

TRAPS

unpright rows 4 sets 12, 10, 8, 6
straight bar shrugs same
dumbell shrugs same

CALVES
seated 4 sets 12, 10, 8, 6
standing same

tuesday HAMS, DELTS, AND ABS

hams 4 sets 15 reps
leg curls same
hamtractor same

DELTS
front lateral raises 3 sets 15
behind neck press smith 4 sets 12, 10, 8, 6
side lateral dumbell 4 sets same

Wensday

TRIS, BIS, AND FORARMS

3 different excersices for each i always swith around but sets are 4 sets of 12 10 8 6

thursday QUADS AND CALVES

basci excerises again 4 sets of 12 10 8 6 and 3 different excersices per muscle

Friday BACK TRAPS ABS

back
pull downs 4 sets 12 10 8 6
deadlifts same
lower back hyper extension same

traps
same as above

abs
leg raises
machine

i do cardio every day 15 to 20 mins. before my workouts and sometimes after my workouts for another 15 to 25 min.
sit ups
diff. machine

 

[benefit]

if you guys can help me out on what to add or what to do to make my routing better that would be cool.

 

[pullinbig]

bro you hittin tris three times per week. you hittin traps three times per week. bis twice per week. Not saying you are but this could lead to overtraining, unless you one of the lucky ones with remarkable recoup powers. there are a few but not many. there are several routines posted in here here just do some reading. start with 5x5 and do deadlifts thicken waste stickies. and as important if not more important if your calories are not right you aint gonna grow anyway.

 

[pullinbig]

benefit, you box is full

 

[pullinbig]

is still full. delete outgoing messages as well

 

[benefit]

my pm box is free and clear sorry bout that bro