Decent workout to build size?

[Aetom]

I've been on this workout for about 2 weeks, and I haven't measured yet because I do that every 4 weeks

My workout consists of good stretching for 10-20 minutes.
Followed by:

Horizontal bench press: (3 sets)

Set 1: 10-12 reps
Set 2: 5-8 reps
Set 3: 4-5 reps​

EZ bicep curls: (3 sets)

Set 1: 10-12 reps
Set 2: 6-8 reps
Set 3: 4-6 reps​

Sit-ups, not really keeping track of those, but I do 3 sets of about 30-40
reps.

Pullups: (3 sets w/negatives)

Set 1: 6-8 reps
Set 2: 3-4 reps
Set 3: 1-3 reps​

I am resting anywhere from 60-90 seconds between each set.

I don't do legs because they arn't really on on priority list. My upper-body isn't larger than my legs yet, so I work on my upper section first. Plus, I don't want to haul that extra muscle on my legs when I go to do my running later.

 

[bigbelly]

Do you warm up first before stretching? because I have always been warned about stretching cold muscles.

 

[malkore]

i wouldn't static stretch before a workout. dynamic stretching, sure.

otherwise 2-3 light warm up sets is the best way to get limber'd up for the real workload.

Also, you're not doing very much training, and neglecting your legs is a fatal mistake.

Plus, your diet, not your training, is the way to get big.

 

[Aetom]

otherwise 2-3 light warm up sets is the best way to get limber'd up for the real workload.

Are you suggesting that I do 2 sets of high reps and low weight to warm up, then do 3 sets of heavy weights like I stated in my last post? Or should I do 3-5 sets instead where I get to only 1 rep failure.

Also, you're not doing very much training, and neglecting your legs is a fatal mistake.

Should I add more sets then? Or should I add more exercises?

What real effect will not doing my legs make? Should I just add 3 sets of leg extensions and 3 sets of leg curls, or will I need to make my workout an hour and a half?

The first post I made on this thread takes me around 45 minutes, and I was told not to go over 45-60 minutes for a weight workout.

 

[(Silent)]

Are you suggesting that I do 2 sets of high reps and low weight to warm up, then do 3 sets of heavy weights like I stated in my last post? Or should I do 3-5 sets instead where I get to only 1 rep failure.


Should I add more sets then? Or should I add more exercises?

What real effect will not doing my legs make? Should I just add 3 sets of leg extensions and 3 sets of leg curls, or will I need to make my workout an hour and a half?

The first post I made on this thread takes me around 45 minutes, and I was told not to go over 45-60 minutes for a weight workout.

If that takes you 45 minutes then your doing something very wrong. First off the routine itself is garbage. No legs, No back, no vertical push, no horizontal pull, no variations and the list go's on.
If your going to directly isolate a muscle on the arm go for the triceps as your already utilizing the biceps during the pull up.

Leg curls and leg extensions are a waste of time and neither hold any real world benefit.

Go to the weight lifting the sticky. And yes the maximun any workout should take is 45-60minutes.