my workout

[bit14]

im 16 6 '2' and about 167 pounds looking to put on size ive been reading up alot on this and this is what i came up for my workout please tell me if its good or what i need to change about

Monday Legs
squat 5x5
leg press 3x10
leg curls 3x12
lunges 3x10

tuesday: chest and back
bench press 5x5
incline benche 3x8
deadlift 3x8-10
lat pulldown or any other back exercise i change it up everyweek 3x10
incline flys 3x 10

thursday shoulder bi's and tri's
arnold press 3 sets 6-10
skull crushers 3x10
upright rows 3x10
rope pulldown 3 10-15
standing curls 3x 12-15
preacher curls 3x12-15

i dont do all of these exercises everyweek the only ones i do everyweek are bench squat deadlift and shoulder press i change the other exercises up

 

[Work IN Progress]

I would do more than just one back and shoulder exercise a week.

 

[bit14]

o i forgot to put side raises for shoulders and what else should i do for my back

 

[ihateschoolmt]

Monday Legs
squat 5x5
leg press 3x10
leg curls 3x12
lunges 3x10

tuesday: chest tri's
bench press 5x5
incline bench3x8
incline flies 3x 10
arnold press 3 sets 6-10
skull crushers 3x10

thursday back bi's
deadlift 3x3-8
lateral movement (pull ups or whatever)3x10
horizontal movement (rows) 3x10
standing curls 3x 12-15

Here are my suggestions. Don't be afraid to get out of the 3x10 set/rep range either.

 

[bit14]

thanks for the advice how many reps do u think i should be doing?

 

[ihateschoolmt]

Just change it up sometimes. Once I get to 10 reps I like to increase weight enough so I only get about 6 next time then work up to 10 again. I also like doing sets to failure so I only do 1 or 2. You can do whatever you want, just don't do the same thing every time.

 

[bit14]

sounds good thanks

 

[btex34n88]

mass= low reps for me. I stick to 4-8 reps max when im bulking up. Load up the weight(have a spotter ) and drop the reps down. I would gradually work down to the 4 reps tho. Maybe throw some more back exercises in there, and also a few more bicep(reverse curls, hammer curls). Looks good

 

[jasjotbains]

Maintain correct form if you want results fast,and very less side effects Go heavy if you want to gain-up,and dont forget to refuel your body with proper diet and protein Best of luck !!