Need help improving my exercise.

[SinbadKing]

I need some advice for my training. I usually workout 4-5x a week mostly 4. I’m skinny fat and weighing 165lbs 5’8. Been training over 3 years. Goal is to fix my unproportion body. I genetically have big chest. My focus right now is to have big arms, shoulders and wide back.

Day 1 upper
Lay pull down (8-12 4 sets)
Machine row (8-12 4 sets)
Bench press (6-8 4 sets)
Standing military press 6-8 4 sets)
Bicep curls (12-15 3 sets)
Triceps press down (12-15 3 sets)
Side lateral raises (12-15 3 sets)
Rear dealt machine (12-15 3 sets)

Day 2 lower
Deadlift (6-10 5 sets)
Leg press (8-12 4 sets)
Hammer leg curls (10-12 3 sets)
Calve raises (15 3 sets)
Leg extension (10-12 3 sets)

Day 3 upper
Lay pull down (12-15 3 sets)
Machine row (12-15 3 sets)
Bench press (8-10 3 sets)
Standing military press (8-12 3 sets)
Bicep curls (15-20 2 sets)
Triceps press down (15-20 2 sets)
Side lateral raises (15-20 3 sets)
Rear dealt machine (15-20 3 sets)


Day 4 lower
Deadlift (8-12 4 sets)
Leg press (12-15 4 sets)
Hammer leg curls (12-20 3 sets)
Calve raises (25 3 sets)
Leg extension (12-15 3 sets)

Day 5 arms shoulders and back

I’m open to change my whole routine. I just need a better one.

 

[LA_1988]

What’s your diet consist of?

 

[SinbadKing]

What’s your diet consist of?

Breakfast
A pair of whole grain bread with peanut butter Nuts
2 large eggs
1/3 cup of oatmeal
Spinach

Meal 2
1 scoop of Protein shake
Handful of almonds

Lunch chckn breast, steak, veggies and 1 cup of rice


Pre workout
Banana

Post workout(dinner) same as lunch

Protein shake before bedtime

 

[BigNattyDaddy]

Eat 4-6 meals throughout the day

 

[anfee]

First off. You’re not squatting. You need to squat.

Big back, shoulders, and arms (in my opinion) all come from doing barbell work. Bench press, incline bench, OH shoulder press, bent over rows, deadlifts, rack pulls.

You aren’t eating enough carbs to grow. I have a hard time believing the diet and seeing the pictures. Either you’re lying to yourself about what you want to eat and what you actually eat consistently. Key word is “consistently”.

Throw some thick peanut butter sammies when you throw down a shake.

For lower body, 6 sets of 15 on EVERYTHING, except deadlift...But 6x15 on squats is a must. This will help you grow. Stick to it. I know you didn’t mention your legs in the post BUT after doing 90 reps of squats (6x15), tell me your lower back isn’t fired up... hello back muscles!

 

[FourOneDeuxFitt]

Look into Layne Norton’s PHAT program. I think you could greatly benefit from it even st your level of experience. But as stated above diet definitely needs some work. Consistency and discipline are a must in this field man. Not saying you don’t want it bad enough I’m just generalizing the statement. You can google his program and find the layout for free. I think it would be a lot morE enjoyable for you as well.

 

[ErikR]

I would train in lower rep ranges if I were you. One day 4-6 and the other 8-10. 12-15 did nothing for me as far as putting on muscle on my upper body. On lower it's fine. If you like upper lower splits then you can look into Layne Nortons programs , I believe was already mentioned.

 

[Necessary Evil]

The program is bad.

You need to put more emphasis in heavy compound lifts. Squats are ideal for overall growth, why not include them? Also if I were you I would first do the lower day and then the upper. It's easier for your lower back that way.

Also if I were you I would add variety to the program and split them in Lower A/ Upper A, Lower B/ Upper B and maybe some kind of periodization although from your pictures I can safely say that you are a beginner. Here is how I would change it:

Lower A

Barbell Squat -- 4x6-8
Romanian Deadlift -- 4x6-8
DB Bulgarian Split Squat -- 3x8-10
Hammer leg curls -- 3x8-10
Standing Calf Raise -- 4x6-8
Seated Calf Raise -- 4x15-20

Weighted Crunches 5 sets of 10-12
Hyperextensions 2 sets of 12-15

Upper A

Bench Press -- 4x6-8
Bent Over Row -- 4x6-8
Standing Military Press -- 4x6-8
Pull-ups -- 3x6-10
Upright Row [Wide grip] -- 5x10-12
Rear Delt Machine -- 5x10-12
Incline Bicep Curls -- 2x8-10
Triceps Press Down -- 2x8-10

Lower B

Barbell Squat -- 4x10-12
Romanian Deadlift -- 4x10-12
DB Walking Lunges -- 3x10-12
Hammer Leg Curls -- 3x10-12
Standing Calf Raise -- 4x6-8
Seated Calf Raise -- 4x15-20

A hanging variation of Crunches 5 sets of 10-12
Hyperextensions 2 sets of 12-15


Upper B

Bench Press -- 4x10-12
Bent Over Row -- 4x10-12
Incline Bench Press -- 3x10-12
Chin-ups -- 3x6-10
DB Side Lateral Raises -- 5x10-12
Rear Delt Machine -- 5x10-12
Hammer Curls -- 2x8-10
Triceps Extensions -- 2x8-10

You should follow a linear progression system for the time being, although the program I typed for you has some DUP elements in it. Track your workouts, track the weights you are lifting. If for example, you can squat 100kg for 6 reps then at the next sessions try to at least increase a rep in your sets. Once you can comfortably reach 8 reps increase the load and do 6 reps. Repeat that, get me?

The most critical thing here is your nutrition. Calculate your macronutrients. Find your caloric balance and increase it by ~250Kcals to do a slow and controlled bulk. Don't fuck your micronutrients, eat at least 3 servings of fruit and 3 servings of vegetables and the gains will come. Also, what's your age? You seem quite young and it would be a waste if you are on any kind of cycle at the moment.

I could go on and ramble for much longer but unless you are going to ask us something specific I'm not going to bother.

 

[GetBig0087]

Being a coach and trainer I will tell you that strength comes first in a successful program. Build a solid base and the rest will come. As mentioned you're slacking on the big compound movements, not only that but on upper you're barely activating everything, no wonder you aren't growing. Look up dual factor and start getting an understanding of how you should lift. As was mentioned before your diet needs to seriously increase. Personally I eat 12 eggs just for part of my breakfast. Eat big, lift big, and sleep. 5x5 and 3x3 are very good sets for strength, I work everything 2x a week. You should have also determined what type of muscle fibers you have by now. If you haven't that out then you've got some serious work to do.