workout question?

[TAKIN NO SHORTZ]

here´s my schedule
Tuesday

Chest

Wide-Grip Decline Barbell Bench Press 2 sets reps 6-8

Pec Deck 3 sets reps 18

,Biceps

Cable Hammer Curls - Rope Attachment 3 sets reps 10-20

EZ-Bar Curl 2 sets reps 8-15

Preacher Curl 2 sets reps 10-20

Triceps

Close-Grip Barbell Bench Press 2 sets reps 10

Abs 2*15 or 12,10,10

Thursday

Back,Shoulders

Bent Over Barbell Row 2-3 sets reps 3-15

One-Arm Dumbbell Row 2 sets reps 12-15

Push Press 2-3 sets reps 4-8

Seated Dumbbell Press 2 sets reps 10

Machine Shoulder (Military) Press 2 sets reps 15

Front Dumbbell Raise sets 2 reps 15

Abs 2*15 or 12,10,10

Saturday or Sunday

Same as Tuesday +

Barbell Full Squat

2-3 sets, reps 10

Front Barbell Squat

2 sets reps 10

Abs 2*15 or 12,10,10

Every exercise is little bit different, i change the exercises often
Dont do such much cardio, i do once a week 10-15 minutes
Sleep 8 hours or more for day, Eat 3000 kcal or more day 2g protein for your each kg´s, Dont eat carbos at evening after 7pm,eat chicken,meat,tuna,dark rice, dark bread,sour cream,drink enough vitamins and drink 2-3 teespoons oliveoil before you go to sleep
Train 3 times week, after workout drink proteinshake immidently and strech.

 

[Doberman]

Juice....It does a body GOOD!

 

[Tha Sinner]

pushups..always work

 

[R]

don't do muscles that contradict each other on da same day like biceps n triceps

 

[Dirty Shoez]

monday and thurs- chest and tri's
tue and fri- back and bi's
wed and sat- legs and shoulders

i do 3 sets, 15, 12, 10, going up each set, and then a set of burnouts..30 min of cardio after my workout, but i keep my heart rate in the fat burning zone...if you do too much cardio it starts to burn muscle...and the main goal of cardio after the workout is so the lactic acid doesn't build up and cause soreness and stiffness. streaching helps with that and is a good thing to add to the end of your workout as well

you should be doing all your pulls on a seperate day than your push workouts (bi's and tri's should not be on the same day). that is probably why you're not seeing the results you want...i'm not sure how much you are lifting relative to your boday weight but maybe you should try building muscle indurance first by doing light weights more reps to condition your muscles, before you start hittin heavy...

^^ Almost word for word.......

When you do cardio, up the resistance and slow down...do stairclimber if you can stand the heat. Walk uphill instead of jogging at a 0 incline, etc. Common sense stuff.

And cut back your carbs, of course.