machinehead

hello, i've been practice for 4 months, target: Gain Mass
my height: 1.71 meters Weight: 65Kg

A:

Chest:
Bench press - 14,12,10,8
Incline 30 degrees - 12,10,8,6
Flyes - 10,8,8,6
Shoulders:
Lateral Raise - 4X10
Cable shoulder press - 10,8,8,6
Triceps:
Barbell lying triceps - 12,10,10,8
Close grip bench press - 12,10,10,8
waist:
Crunch with weight - 4X15-20
B:
Back:
Rear pulldown - 14,12,10,8
Seated row - 12,10,8,8
Dumbell bent-over row - 12,3X10
Legs:
Smith squat 90 degrees - 12,10,10,8
Smith straight leg straight dead lift - 12,10,10,8
Super set - seated leg curls, leg extension 4X10
Biceps:
Curls - 12,10,8,6
seated dumbell curls from mid position to sufination
---
i'm seeing results but in the shoulders i'm stucking with the weights and didnt raise up, in the biceps and triceps i raise up but very slow.
in the back,chest,legs i raise very quick.
any opinions that can i do?
i dont want to move to ABC because i dont have much time.

machinehead

anyone?

fizox

what?

myCATpowerlifts

seperate it into an ABC routine instead
its called push/pull/legs

Push-Chest, triceps, shoulders
Pull-Back, traps, biceps
legs-duh...hamstrings, quads, calves

machinehead

thanks, but the problem that for ABC i have to sleep about 8-9 hours at night, i can't afford it to me because i'm working, so i know that i can't get the best result
i affraid that i'll get to overtraining.

Rocco32

Your going to overtrain doing that much volume. If your that concerned with overtraining which you should be, check out HIT training. 3 x a week and you'll be in the gym for a total of around an hour for the week.

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

machinehead

Thanks, can you write a link for the HIT program?