is this a good workout for me?

[jhunt421]

hey everyone and thank you in advance! im 22, 5' 9" 158lbs. i have guessing 12%bf and take in 170 grams of protein a day on average. i have been lifting hard for 3 yrs. i have hdrol, but would rather get bigger without the use of hgh or roids, so i want to see if i can do it naturally first. i am looking to gain muscle and strength while not gaining anymore bf. if you need to know more, just let me know. any advice would be great..

here is my workout:
Monday - Chest/Triceps/Shoulders
Chest

Exercise Sets Reps
Dumbbell Bench Press 3 10, 10, 8 (adding weight)
Incline Dumbbell Bench Press 3 10
Chest Dip 3 MAX
Triceps
Exercise Sets Reps
Lying Tricep Extension 3 8-10
One Arm Dumbbell Extension 3 10
Tricep Extension 3 10
Shoulders

Barbell Front Raise 4 12
Dumbbell Lateral Raise 4 15, 12, 8, 8 (adding weight)
Workout Notes:

None.
Tuesday - Back and Biceps
Back

Exercise Sets Reps
Wide Grip Pull Up 3 MAX
Lat Pull Down 3 10
Straight Arm Lat Pull Down 3 10
Machine Reverse Fly 3 10
Upright Row 3 8-10
Biceps
Exercise Sets Reps
Standing Barbell Curl 3 8-10
Preacher Curl 3 10
Incline Dumbbell Curl 3 10
Workout Notes:

None.
Wednesday - Legs
Quads/Hams/Glutes

Exercise Sets Reps
Squat 4 10,10,8,8
Dumbbell Lunge 3 8 on each leg
45 Degree Leg Press 3 12
Leg Curl 3 15
Leg Extension 3 15
Calves
Exercise Sets Reps
Standing Calf Raise 5 10,8,8,8,6 (heavy)
Seated calf Raise 5 15 (light)
Workout Notes:

None.
Thursday: Chest/Triceps/Shoulders
Chest

Exercise Sets Reps
Barbell Bench Press 4 10, 10, 8, 6
Dumbbell Flys 3 10
Cable Crossovers 3 10
Triceps
Exercise Sets Reps
Close Grip Bench Press 4 10, 10, 8, 6
Lying Dumbbell Extension 3 10
Tricep Kickback 3 10
Shoulders

Seated Dumbbell Press 4 10, 10, 8, 8
One Arm Cable Lateral Raise 3 12
Workout Notes:

Every second week superset bench press and dumbbell flys.
Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement.
Friday - Back and Biceps
Back

Exercise Sets Reps
Seated Row 4 10
Bent Over Barbell Row 3 10
Bent Over Row 3 12
Smith Machine Upright Row 3 8-10
Biceps
Exercise Sets Reps
Cable Curl 4 8-10
Concentration Curl 3 10
Reverse Barbell Curl 3 10
Workout Notes:

[Gixxer82]

most likely way too many exercises and sets per workout...

no one can tell you what will work for you

[B-natural]

agree with gix, but....

with this workout, I would revamp it and be sure to alternate some things like,
chest/shoulders/tri's
then
shoulders/chest/tri's

always do back before biceps in a given workout

you can do hams before quads though, so on first leg workout do quads/hams/calves/ then hams/quads/calves

this is a lot in a day:
Dumbbell Bench Press 3 10, 10, 8 (adding weight)
Incline Dumbbell Bench Press 3 10
Chest Dip 3 MAX
Triceps
Exercise Sets Reps
Lying Tricep Extension 3 8-10
One Arm Dumbbell Extension 3 10
Tricep Extension 3 10
Shoulders

Barbell Front Raise 4 12
Dumbbell Lateral Raise 4 15, 12, 8, 8 (adding weight)

I would try:
Inc Dumbbell Bench Press 3 x 8
Flat Dumbbell Bench Press 2 x 8
Decline DB Bench Press 2 x 8

Shoulder Press 3 x 8
Upright Row 2 x 8

Weighted Dips 2 x 8
Close Grip Pushups 1 x Failure
)

[jslep]

I would try:
Inc Dumbbell Bench Press 3 x 8
Flat Dumbbell Bench Press 2 x 8
Decline DB Bench Press 2 x 8

Shoulder Press 3 x 8
Upright Row 2 x 8

Weighted Dips 2 x 8
Close Grip Pushups 1 x Failure
)[/quote]

i like that work out

[jhunt421]

i did the mondays workout today, it felt pretty good. jsut curious, is it overkill or not what you prefer? ive always done 8-10 reps and at least 3 sets, maybe thats why im not big...

thank you for giving your advice!!

[Gixxer82]

^most important thing is what you do outside of the gym, including giving yourself enough time to rest, recover, and grow.

[jhunt421]

Originally Posted by Gixxer82

^most important thing is what you do outside of the gym, including giving yourself enough time to rest, recover, and grow.

i dont know if this helps, but i can gain strength pretty quick, just not much size. with doing the workout i presented, would that be efficient enough time to rest? (probably a stupid question, sorry in advance if so)

[B-natural]

size can be the result of plenty of different things.

with weights, experiment with different rep ranges, and focus on squeezing the muscle and controlling the negatives.

as far as outside of lifting, good protein sources and a decent amount of calories from good sources, is a start