Please Help with new workout

[crand003]

Ive been told that I have been overworing my muscles, so I came up with this. My stats are 19 yrs old and 5'9 170. Im trying to build mass. Please HELP

Mon-bis,forearms,and shoulders
preacher curl-4x6
hammer curl-3x6
Cable superset
Shurgs-6x12
Lateral raises-4x8

Tues-Chest
Bench-4x4
Incline-3x3
weighted dips-3x8
cable flies for burnout

Wed-off

Thurs-Legs, back
Squats-5x8
leg extensions-3x10
stiff leg deadlift-4x10
calf raises-4x15
rows-4x10
pull downs-4x6

Fri-tri
close-grip-3x8
skull crushers-3x8
weighted dips-3x8
pushdowns-3x8

 

[blackjack]

heres a few revisions if you dont mind me criticizing.

work a major muscle group each day and add the small stuff in as you see fit.

day 1: back, bi's, forearms.
you want deadlifts or some kind of heavy rowing motion in here. bent over barbell rows are good for mass,or even chin-ups.
barbell shrugs.
bi's, and forearms ill leave to you. since i dont work mine directly i wont tell you how to do yours.

day 2: i would add the shoulder work and tri's to your chest day.
flat bench or incline. pick one.
dips.
close grip bench, or skull crushers,or overhead press w/db
military press, seated or standing.

day 3 legs: your leg routine looks ok, but back off the squat volume a bit. try 5x5 or 4x6,
the other exercises look good.

your exercise selections look ok but the order is out of whack. this might seem like youre doing less, but if you go heavy and keep intensity high youll definately make gains.
good luck

 

[joshbeam1]

What blackjack said.
Also...whats your diet like?? Have 2 eat alot if u wanna grow. Drink lots of milk(i drink 1gallon per day when i'm bulking), eat lots of eggs, chicken, lean cuts beef, fish, etc., carbs(brown rice, oatmeal, whole wheat/multi grain bread, etc), lots of leafy green veggi's, throw in some fruit 2 and don't forget the fats(natural peanut butter, nuts, omega 3's, etc.). Might be a good idea to supplement w/protein shakes(especially before and after workout).
Don't overtrain. REST.
U will grow.

 

[AngryMuscles]

oh yes..proper protein intake is the shit, dude!! did wonders too.

 

[gottabadrash]

3 days a week is a beautiful thing.... only your back chest and legs need heavy work every other muscle group doesnt matter... my shoulders have ballooned up ith 5x5 and i only do side lats (arnold presses but very light)