Newbie working getting old, need some advice

[IamIkari]

Hi,

I've been weight training for about 3 1/2 months now, and I've seen some decent results, but i'm getting sick of my routine. I'm 24, 6'1" and weigh 205lbs. My arms are 16" around the peak and my chest is around 44" around. Here's what my gym workouts look like:

I alternate between a chest day and an arms/everything else day.
*note* My sternum protrudes out from my chest, so I'm weaker in the chest than normal people


Chest Day
========

Dumbell bench press 140 x 12-10-8
Decline dumbell bench press ( -18* ) 110 x 12-10-8
Incline dumbell bench press ( 30* ) 110 x 12-10-8
Shoulder Press ( 60* ) 90 x 12-10-8
Dumbell Shrugs 130 x 12-10-8
Roman Chairs 12-10-8

Arms Day
=======

Dumbell Curls and Hammer Curls 40 x 12-12-12 ( 6 regular, 6 hammer each set )
Seated Rowing All weight on machine x 12-10-8 ( Holding at end to failure )
Tricep extensions on overhead pulley x 12-10-8
Upright rowing All weight on machine x 12-10-8
EZ Bar Curls 102 x 12-10-8-6
Rainbow Curls ( something i came up with ) 10 tricep extensions and 10 bicep curls for each weight setting on the machine from 5 to 10, then reverse back down again from weight setting 10 to 5 with little rest between sets.

I've been doing this exact routine since i started. I do chest the first day, arms the second. I take a one day breather, and then it's back to the gym. It's been pretty good to me, I actually have bicep peaks Chest wise, it hasn't been too great. I think that might be due to the way my chest is shaped. I've never been a big guy in the chest area. Almost forgot, i recently started using whey protein. I usually supplement 2 shakes a day for 40g each workout day, 20g before workout and 20g after.

I'd appreciate any feedback given. I just want to most out of my gym time each day

 

[TheRoyalOne]

You certainly need to start working your legs. By limiting your workout to the upper body alone, you are cheating yourself.
There are quite a few routines out there whiich many people have found very usefull. It's all a matter of finding one that works for you. Do a seach for Max-OT training. I've been using it for a few weeks now and can honestly say I'm impressed. Some members here a reported incredible gains with gopro's Power/Rep Range/Shok routine. You can find more info in the stickies section at the top of the training forum.

 

[IamIkari]

Thanks for the advice I'm looking into gopro's P/RR/Shock and the Max-OT training. Gopro's is a little intimidating at first just reading it, but I'll try anything The only thing really throwing me off is working out each major area only 1 time a week. I'd always thought you had to work out each area multiple times a week. Shows how far i have to go still