Little help with workout

[brandon2012]

seems to be all kinds of good info around here, so I thought I would come to you guys for advice. I am 6'0 and 155 lbs. I've got a decent muscle base, but still have a little fat here and there. I just switched from a 6 to a 5 day-a-week workout and am beginning to think I am just spinning my wheels. I use a bowflex extreme along with a standard bench w/butterfly attachment. I have divided up groups like this
1. chest/biceps/abs
2.triceps/forearm/legs
3.shoulders/back

I basically just alternate these monday-friday, starting the next monday with the one that I didnt hit in the prev week. I also have started doing HIIT 2-3 times a week. I have recently modified my diet, eating fish,tuna,pastas, drinking protein shakes in the morning and then again after my workout. I want to thicken up and put on some weight, but not to the extent of bodybuilders. More or less just want that 'prototypical' male figure. good abs, defined chest/shoulders/arms, etc. If I had to give a pop-culture example it would be kind of like Ryan Reynolds, I suppose

Any tips on what I should or shouldnt be doing?

 

[tonymcclellan]

I would try full body workouts three times a week, or maybe a push/pull twice a week each (four total w/o). Dont worry about working forearms directly, they get worked when doing other movements.

http://www.exrx.net/WeightTraining/Instructions.html

 

[fitwes16]

It is almost impossible to cut fat and gain muscle at the same time. You said you want to get bigger but you also want a six pack and to lose some fat. Those have to be accomplished at two different times. Cutting,more cardio and a caloric deficit, will help you achieve the six pack and fat loss while bulking, heavy lifting with an increased amount of protein and calories, will get you bigger muscles and size. I would reccomend you cut first then bulk as this will make it easier to get rid of the fat. I need more details when do you eat how much what is your body fat %?

 

[evolution]

At 6' and 155 pounds, you should worry about getting some weight on you, not off of you.

I like the alternating push/pull or upper/lower for four sessions a week. Frequency is king.

 

[brandon2012]

When Im selecting exercises from the page listed in the reply above, do I just choose one exercise from each group, or all of them? For example, if I choose the full body section and then click on chest, it lists multiple chest exercises

 

[malkore]

When Im selecting exercises from the page listed in the reply above, do I just choose one exercise from each group, or all of them? For example, if I choose the full body section and then click on chest, it lists multiple chest exercises

that link just explains ALL the exercises. its not a routine to follow.

read this: http://www.t-nation.com/readTopic.do?id=508031

and look up the 6 exercises you'll do on the exrx.net link if you don't konw how to do them.

 

[brandon2012]

Well, I was talking about after you pick a workout, like a 3 day push/pull split workout (http://www.exrx.net/Workouts/Workout3PPL.html) it gives you exercises to do.