Help me with a new training routine!!

[raika]

Hello everyone my name is Raika, I am from Brazil and I am training to compete as fitness here in my country, what I want your help is that I think I need to emphasize my hamstrings becouse they are not proportional to my quads so I want to make them get bigger!!
I used to train in a double ABC, like A beeing Quads + Triceps, B Glutes + backs, C Hamstrings + delts + chest, and it did not worked for me, It was too much training for too little rest. So after reading alot I changed my training routine to a ABCD resting on wednesday and on the weekends, and I have improved alot doing this. But now my doubt is how to emphasize my hamstrings, becouse I have noticed that training more not necesarely means geting bigger.
Here comes my current routine, I would apreciate if you could help me to chang it to achieve my goals.

monday
Delts + triceps + abs. This day and the other day for the upper body I will not write down becouse I do not need to change it. I compleate this routine and all the other days in less then 60 minutes.

Tuesday
Quads
Squat 4 x 8-12
leg press 3 x 8-12
hack machine 3 x 8-12
leg extension 3 x 8 -12, sometimes I take half of the weight just after compleating one series and do as much times as I can (usualy no more then 12 or 15)

wednesday REST

Thursday Back + biceps + abs ( just as monday I will not describe this series)

Friday Hamstings + glutes
walking lundges 3 x 8 - 12
stiff 3 x 8-12
Lying Leg Curls 4 x 8-12
Glute Kickbacks 4 x 8 -12
Lying Butt Bridge 3 x 12-15

Please help me to change this toutine to something that will make my hamstrings get bigger, my big doubt is if i have to train them more or not, adding one more day just for the hamstrings?
Sorry for my bad english. Please help me!!
Thank you

 

[sendit08]

Am I blind or do you choose not to train your chest?
OK I see it now!

 

[Ngordyn]

no he says near the top he did not right down his upper body workout

 

[raika]

ohhh actualy I have forgoten i train chest on mondays togethers with delts, triceps and abs...
But I am not HE, I am a Girl!! hehehehe
Thx

 

[Gazhole]

Post your entire program, upper body days aswell. Can't really come up with any useful advice unless we see the overall picture.

 

[Ngordyn]

ohhh actualy I have forgoten i train chest on mondays togethers with delts, triceps and abs...
But I am not HE, I am a Girl!! hehehehe
Thx

shit sorry lol my bad but what gaz said ^^^^^^ lol

 

[raika]

Post your entire program, upper body days aswell. Can't really come up with any useful advice unless we see the overall picture.

Ok I´ll post the rest here...
the only problem is that I do not know the name of the upper body exercises in english but I will do my best!!

on mondays I workout abs and back and biceps
Lat Pulldowns 3 x 12-15
Seated Pulley Rows 3 x 8-12
Rear Pulldown 3 x 8-12
Alternating Dumbbell Curls 4 x 12-15
Captain's Chair 3 x 12-15
Abdominal Crunch 3 x 15-20
Abdominal Oblique Exercise 3 x 15-20

on thursday I train abs delts chest triceps
Arnold Press 3 x 8 -12
Lateral Raise 3 x 8-12
Seated Rear Lateral Raise 3 x 8-12
Bench Press 3 x 12-15
cable Pushdown 3 x 8-12
Captain's Chair 3 x 12-15
Abdominal Crunch 3 x 15-20
Abdominal Oblique Exercise 3 x 15-20

so here is my complete program. Please help me with my purposes, getting the hamstrings bigger!!
Thank you
PS: sorry for the bad english again, the name of the exercises i found out in google, I hope they are correct!!

 

[Ngordyn]

i would throw some deadlifts and RDL's in there well either RDL's or SLDL's i find after a good set of RDL's gives me a good pump in the ham's and glutes and well deadlifts are just the king of lifts

 

[Built]

Okay, lots of volume here...you're bulking, right?

 

[raika]

Okay, lots of volume here...you're bulking, right?

On my leg days there is not too much volume, the upper part there is more volume becouse I am quite satisfied with it´s volume, what I want to get bigger is the quads and expecialy the hams!!

 

[Built]

And you're eating at a surplus?

 

[raika]

sorry I do not understood that... surplus??
I am eating ALOT every 2,5hours enough carb for my calory demand and 2,5 g of protein for every kg of my weigh per day.

 

[Built]

You're eating enough to ensure you gain weight?