Thread: my program the old one and the new.

I'm 17 and now weigh 155 only 10 lbs short of my goal by november which meens i might bump my goal up... anywho this is my old program which im ab to switch out for another one as iv been usin it 6 weeks n its barely makin me sore now. i dont eat breakfat much cause it f's my stomach up sometimes....i have a weird stomach itl be great for like 3 months, no problems and then for liek 3 months everything i eat fucks it up. anyway. my diet is 2 protein shakes a day with 2 scoops each....and then honestly mostly junk food but i try to get protein and calorie fix. I'm tryin to bulk like hell and im tryin to keep my stomach flat. any critiques on my program? i think the second guy's program will get me more results as its more freeweights and less generic as the frist one was to start me out.

day one-
hammer benchpress-3x12
hammer incline benchpress-3x12
cable crossover-3x12
cable pushdown-3x12
overhead dumbell ext.-3x12
band curls 3x30
lat. raises 3x12
leg raises 3x20

day 2
smith squat 3x12
step ups 2x10
hammer leg curl 3x12
hammer leg ext 3x12
leg raises 3x20 but i mostly skip it for the leg day

day 3
db curl 3x12
cable curl 3x12
hammer row 3x12
cable pulldown 3x12
leg raises 3x20

n i do these monday- sat. repeatin the cycle.ivdoen these ab 6 weeks so im gettin a new program.
im gettin a new guy to train me too n he made me a 5 day split....all rest periods are 1-2 mins except wednesday which are all 1 min rest periods.
monday
incline bench press 4 x 15-10
flat db press 3x8
close grip bench press 3x10
parralell dips 3x25
seated lateral raise 4x 15-10
front lateral raise 3x8
incline lateral raise. 3x8

tuesday
squat 4x10-15
walking lunge 3x8
bent over db row 4x15-10
lat pull down 3x8
standing claf raise 4x15

wednesday
leg raise 4x15
ab chair 3x12
side cable crunch 4x12

thursday
incline dumbell press 4x15-12
hammer decline press 3x10
single arm tricep push down 3x12
parralel dips 3x25
seated dumbell military press 4x15-12
front raise 3x10
bent over dumbell press 3x8

friday
front squat 4x15-12
squat 3x10
seated widegrip cable row 4x15-12
hammer pulldown 3x10
standing single calf raise 4x15

Get your diet in order. Anything else is a moot point if your diet is crap.

Drop wednesday's "workout" altogether.

Get your diet in order.

I see absolutely NO hamstring/glute work in there at all, but youre hitting quads twice a week.

Get your diet in order.

I dont see any pulling exercises for upper body at all either, most of that is push.

If you want to do four days a week try an Upper/Lower split:

Mon - Upper Push (Oh press, bench, incline, dips, skullcrushers...)
Tue - Lower Hams (Deadlifts, RDL, SLDL, good mornings...)
Wed - Off
Thur - Upper Pull (Bent over rows, chin ups/pull ups, bench rows...)
Fri - Lower Quads (Squats, lunges, step ups etc...)
Sat - Off
Sun - Off

Or something like that.

Stick to compound exercises.

What are your goals? Your rep ranges seem to be all over the place.

My advice really though would be to get your diet in check, ditch this program, and start again using the sticky topics in this section.

Oh, and sort out your diet.