day1 bi's shoulders abs bi's
dumbell curls 3x8
ez bar curls 3x8
hammer curls 3x8
machine curls 3x8
(somedays i throw in concentration curls but not often)
overhead machine 3x8
shoulder press 3x8
standing side raises and lateral raises 3x10-12
dumbell shrugs 3x12-15
leg lifts 3x20 ( 1 knee lift to the chest and one lift with legs straight out)
side bends with dumbells 3x 10-12
ab chair 3x 20
15 minutes of cardio
day 2 chest and tri's chest
incline press machine 3x10
decline press machine 3x10
seated machine flys 3x10
push ups 3 x 20 with push up bars
suicide dips 3 sets
french press 3x10
one arm tri press 3x10
cable push downs 3x10
I also do the 3x 20 leg lifts and 10-15 mins of cardio on this day, and I do planks
planks to the middle 3 mins and planks to each side 1 1/2 minutes.
day 3 legs and back
leg extensions 3x10
leg curls 3x10
hamstring curls 3x10
calf lifts 3x15
calf extensions 3x15
I am yet to create a back portion to this day as the legs routine itslef is newly implemented I"m going to the gym now to do this legs routine and plan on making a back portion while I'm there. I also plan on possibly adding squats to this work out.
I take creatine, protein, pronaboline, fish oils, and a multivitamen. I know alot fo you will probably down on my using a testosterone booster, but It helps, and i like the results. Any help is greatly appreciated.
There's no such thing as oral HGH. Anyone who tells you otherwise is selling you snake oil.
I agree with the others on your workouts - think "movement patterns" rather than "bodyparts", and start each movement pattern with a heavy compound free weight. That means free, below-parallel squats (NOT smith squats, NOT leg press), deadlifts, chinups, bench press, cleans... do those in low rep ranges, balance upper with lower and balance your push with your pull.
What you did is a machine lift. They are notorious for causing injuries because they force the body into an unnatural plane of movement. Furthermore, you don't strengthen your stabilizers, so even if you do somehow manage to not cause repetitive strain and pattern overload (a Paul Chek term) you won't gain functional strength: you'll go to actually LIFT something, in the real world, and your stabilizers won't be there to support fluctuations in your balance.