advice on my training programme

my current workout 
chest day
decline bench press 4 sets of 8-10 reps
incline bench press 4 sets of 8-10 reps
dumbell flys 3 sets of 10
incline cable fly 3 sets 10
decline cable fly 3 sets of 10
 
back
one armed rows 4 sets 8-10
barbell rows 4 sets of 8-10
deadlifts 4 sets of 8-10
lat pulldown 4 sets of 8-10
 
shoulders 
side raises 4 sets of 10
front raise 4 sets of 10
military press 4 sets of 10
arnie press 4 sets of 10
shrugs 3 sets of 10
 
biceps 
ez curl bar 4 sets 8
dumbell curl 4 sets 8
hammer curl 4 sets 8
 
triceps
tricep push down 4 sets 8-10
triceps extension 4 sets 8-10
skull crushers 3 sets 8-10
 
any advice would be greatly appreciated :)
 

You haven't specified on which days you do these routines.
 
One immediately obvious omission is that you are not doing anything for your legs, so I'd rectify that first and foremost. And you do not need a day for triceps and a day for biceps. Even if you were to do a Biceps AND triceps day, it would still not be necessary

ah yeah sorry my routine is
chest monday
back tues
shoulders thurs
bis/tris fri
 
and for legs i just do a couple sets of squats and calf raises and some of the machines but i agree im lazy when it comes to legs 

fry91


ah yeah sorry my routine is
chest monday
back tues
shoulders thurs
bis/tris fri

and for legs i just do a couple sets of squats and calf raises and some of the machines but i agree im lazy when it comes to legs 

Your bi's are getting hit on your back day and your tri's are getting hit on your chest day, you don't need to train them again, you are wasting gym time hitting small arm muscles twice and neglecting the big muscles in your legs.
 
I'd scrap your Friday session and replace it with a legs session, something like
 
Squats
Lunges
Romanian deadlifts or Good mornings
Standing calf raises
 
Work the big muscles with compounds, that's the key to strength and mass.

ah right thank you for your advice for a change up programme what do you think about squats, deadlifts, pullups, bent-over rows, bench presses, dips, and military presses 5 sets of 5 or so  mon,weds,fri or would that be too much to do in a day??

fry91


ah right thank you for your advice for a change up programme what do you think about squats, deadlifts, pullups, bent-over rows, bench presses, dips, and military presses 5 sets of 5 or so  mon,weds,fri or would that be too much to do in a day??

 
Unless you are Superman, yes.
 
You have named all the right exercises so you've got the right idea just couldn't train effectively doing them all every workout.
 
Try a 3 day push/pull/legs routine based on those.
 
Push day - Bench Press, Military Press, Dips
Pull day - Deadlifts, Bent over rows , Pull ups
Legs day - Squats, Lunges, Romanian deadlifts OR Good Mornings, Standing Calf Raises
 
Do all 5 sets of 5 reps as you suggest if it's strength your after (which will bring mass too), or if hypertrophy is your main target then do 3 sets of 8 reps. WHen you can do the target sets and reps for any given exercise up the weight by 2.5Kg and carry on until you can do sets/reps then up it again.
 
And make sure you are eating enough, the above workout is a lot harder work than it looks on paper, you'll need plenty of good food and rest to keep it up.

ah that sounds like a great idea workout thank you thats what i meant i just wasnt sure how to pair up the exercises :) 
 
forgive me if im being stupid  but does hypertrophy mean like toning your muscles and strength training/mass means to build new muscle? 
 
im an average size 5,11" 165llbs 
have gained over a stone and a half of muscle since last jan would like to start gaining mass cause still feel a bit skinny also sorted out my diet and began taking cnp promass just quite new to all the technical side of weight lifting 

Muscle hypertrophy is a term for the growth and increase of the size of muscle cells.....which inevitably leads to increased strength.

I probably confuse things mentioning mass when talking about strength training......which inevitably leads to increased mass (hypertrophy).

If strength is your main concern 5x5 is a good way to train. If you want size first and foremost then 3x8 is a good way to train.

ah right i see in that case muscle hypertrophy would be my aim 
yeah was slight confusion mentioning mass lol 
so i guess the push/pull/legs workout 3 sets of 8 reps on each exercise would be my best bet how would increasing sets effect training like if i was to do 5 sets of 5 be different to 5 sets of 8??

fry91


ah right i see in that case muscle hypertrophy would be my aim 
yeah was slight confusion mentioning mass lol 
so i guess the push/pull/legs workout 3 sets of 8 reps on each exercise would be my best bet how would increasing sets effect training like if i was to do 5 sets of 5 be different to 5 sets of 8??

Do you mean 5x5  being different to 3x8 ?
 
It's generally accepted that 5x5 builds strength and 3x8 builds mass, overall you are doing 25 or 24 sets so the total reps is virtually the same. You will probably find you can lift more weight at 5x5 than 3x8, in fact when people change they often struggle to lift the same weight at 3x8 that they were lifting at 5x5.

ah right what i meant to say was why is 3 sets of 8 better than 4 or 5 sets of 8? 
 
i know reps of 5 is strength reps of 8-12 size, 12+ toning is that correct?
 
but what is the different is set ranges??

I'd suggest if you can do 5x8 then you haven't got enough weight on the bar, 3x8 should leave you at or close to failure.

ah i see what u mean thank you for your advice been a great help :)