Need a little help

W

whammie

0
Greetings, this is my first post.
Here's some background on me, I'm 30 years old amd I lift Tues, Thurs, Sun and do cardio Mon, Wed. I weigh 220 and am 6' tall. I've worked out pretty consistatly for about 10 years and my diet is high fiber, high protien and lot of water... I have 3 problem areas, chest (too small), Calves (shape), and biceps (shape).

My chest has always been small, my biceps and and calves are fine in size but lack the definition that I'd like to have. Here's my workout breakdown so you have some idea about what I do now.

Sun.
Legs & Shoulders
Leg press 3-10
Leg ext. 3-12
leg curl 3-10
calve press 3-20

military press 3-10
db front raises 3-12
db side raises 3-12
shrugs 3-12

Monday
45 min. cardio (eliptical or bike)

Tuesday
Chest & tri
Incline 3-8
flat bench 3-8 to 10
Flies 3-12

Dips 3-12
Skull crushers 3-10
pulldowns 3-15
reverse pulldowns 3-15

Wedneday
45 min. cardio (eliptical or bike)

Thursday
Back & bi
pullups 3-10
high row 3-10
low row 3-10

straight bar curl 3-10
hammer curls 3-10
preacher curl 3-10

Friday
off

Saturday
off

What I'm wondering is if anyone has any suggestions to concentrate on the problem areas, I've done this specific workout for about a 2 month but it's time for a change again and I need to get more specific. Thanks in advance.
 
Ok; I've got some general advice for you.

Legs: Drop the leg curl and extension; add squats (if you can), lunges, stiff-legged deadlifts.
Chest: Perform flat bench first and drop the rep count to increase size.
Tri's: Far too many sets for tris; drop 1 exercise. Do 9 sets max.
Back: Add deadlifts.

As for your calf shape; that's probably genetic. You can try to sculpt them using higher reps. You chest may develop if you hit it with low enough reps. Your biceps are probably again genetic; but focus on straight bar curls and hammer curls.

2 months is definitely longe enough for this. Change things up a bit. Switch to a push/pull split or an upper/lower split.

Also; diet - very clutch. Make sure you're eating enough protein.
 
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