Peasnall

I think my workout is ok but can someone who has done bodybuilding for while take a look please,

my goals are to improve the size of my

Biceps
Triceps
Abs
Legs (not as much as above as mine are big already)

and to be overall fitter (hence the running)

anyway ehres my workout:

Cheers James

Yanick

um, honestly that program is just so imbalanced i don't even know where to start.

way too much volume for bi's
way too little volume for legs
you have no pull work in there at all

i suggest you go read some more about creating a balanced program. look at people's journals, check out their splits etc. write out another program and post that up here, because this one is just a mess.

"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

007

I think you need to include shoulders and legs.
Shoulder development will help your chest and tris (If you don't want size, you should keep the reps higher with lighter weight)
Legs overall help increase your metabolism and testosterone levels. So I would work them out. Again (If you don't want size, you should keep the reps higher with lighter weight)

Hopefully someone with more knowledge can comment.

"O mankind! Eat of that which is lawful and wholesome in the earth, and follow not the footsteps of the devil. Lo! he is an open enemy for you." Q(2:168)

Beto

Well your program of Weight training is not good, but, try to do less reps, and in every training you need to have in Mind, that you need to surpass the weight that you raised in the last training, and if you want to grow, have in mind that you need to, lot of protein, calories, and carbs


C ya

largepkg

If you're going to hit those groups twice a week you need to reduce your volume. I however agree with Yanick. This program is way out of whack. You need to throw some back work in somewhere. My arms grow the best from doing heavy back work and little direct work. Anyway, I think you need to rethink your whole workout.

Tough Old Man

I agree with all the above. No Back, No delts or traps. Your workout needs a total adjustment

P-funk

program sucks.

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Premiere

your program really sucks. No pull work, it's VERY unbalanced. Too much volume. Seems me like you are one of those guys that only want the upper body look. Where is your shoulder work? back? legs? Rethink this man, this is terrible.

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furion joe

If your goal is to gain size then you need to change what you are doing. Training each muscle group is much more beneficial than just randomly choosing the body parts you want to train. You'll get better results.

Well, my suggestion would be this:

Training every other day on this split...

Day 1 - Back and chest. (Monday?)

Day 2 - Shoulders, triceps, and biceps. (Weds?)

Day 3 - Legs - quads, hams, and calves. (Fri?)

Abs can be done 2 or 3 times per week and you can put them where you want - when you train or on your days off.

Do 3 sets of crunches and 3 sets of reverse crunches or leg raises. 15-20 reps each set.

Train 3 days a week with a day off in between workouts. Do your running on your days off or on the weekends, and keep it to a minimum, maybe two to three times max.

Stick to basic exercises; emphasize good form, and select a weight that is heavy enough for you to complete the selected number of repetitions. Rest 90-120 seconds between each set for large muscle groups; and, rest 60-90 seconds between each set for small muscle groups.


So something like this:

Back and Chest

Dumbbell rows: 3-4 sets, 8-10 reps

Dumbbell bench press: 3-4 sets, 8-10 reps


Shoulders and arms

Dumbbell military press: 3-4 sets, 8-10 reps

Lying dumbbell triceps extension: 2-3 sets, 8-10 reps

Dumbbell curls: 2-3 sets, 8-10 reps


Legs

Dumbbell squats: 3-4 sets, 10-12 reps

Dumbbell leg curl: 3 sets, 10-12 reps

Standing dumbbell calf raise: 3 sets 12-15 reps


It might not seem like a lot, but less is more IMO and the quality of your workouts is more important than the quantity - how much you do and it seems to me like you are doing too much.

Always take time to warmup before you train and include at least 1 (or 2) warmup set of 15-20 repetitions for each exercise.

Use the heaviest weights possible and use good form at all times. The last repetition of each set should be demanding but never sacrifice your form to get the weight up, if you are struggling too much to get the reps then the weight is too heavy, adjust it accordingly. Concentrate and find the goove for each exercise - focus on the muscle being worked. Before you know it, you'll be getting the results you desire.

Apply yourself diligently and you will get bigger.

Don't forget to feed your muscles. Good luck!

Toughenuff

You dont need to train your biceps that much, 4 - 6 sets of bicep training is enough. Your arms can be prone to overtraining when doing your back and chest, focus more the major muscle groups, compound movements and SQUATS!