Need Some Help Please!

S

stagesixx

0
Let me first say hello to everyone this is my first post in this forum. I have been working out for the last 8 weeks. I started out for the first month in my basement using bodyweight exercises and some free weights and have since moved on to going to a gym. My dilemma is that within the last month I have started to see some visible gains but only really in my arms. Is this normal?

My routine

Day 1 - Chest + Tri's
Incline Bench Press
BB Pullovers
Incline Flyes
Flatbench DB Press
Decline Bench Press
Closegrip Bench Press
Seated Overhead Extension
V-pushdowns

Day 2 - Legs + Abs
Smith Machine Squat
Leg Press
Hack Squat
Romanian Deadlift
Standing Calf Raise
Hanging Leg Raise
Oblique Crunch
Decline Crunch

Day 3 - Shoulders/Traps
Front Delt Plate Raise
Overhead DB Press
Seated Military Press
Bent Over Cable Raise
DB shrugs
Bent over Lateral Raise

Day 4 - Back/Bi's/Abs
T-bar Row
BB Rows
Machine Rows
Hammer Curl
Zottman Curl
Palms Up Wrist Curl
Wrist Rollers
Plate Crunch
Reverse Crunch

Please Please Please helm me out and give me some feedback..:beerchug:
 
I think a four day split is too much time off for each muscle. I'd just go for a full body workout three times a week or maybe a upper/lower or a push/pull split. You do not need a whole day for shoulders and traps, just dumbell shoulder press and maybe shrugs if you want. Really, you should change your workout, WAY too many exercises on each muscle group.
You will see some small gains in arms when you start working out because they do not get worked very often so they will grow quickly for a little bit then grow in proportion to rest of body.
Just try an fbw one day and see how you like it:
squat
romanian deadlift
bent over row
bench press
shoulder press
lat pulldown
This is just an example but it hits all of the main muscle groups +arms in just six workouts.
Then do some isolation if you want as well as abs.
Remember; for size a rep range of about 7-12 per set and for strength lower it a little to around 3-6. To gain mass eat calorie surplus of 300-500 with 1gram of protein/ pound of body weight.
What are your aims and age?
Good luck
 
Thanks for your insight I really appreciate it. I am 23 years old and my target is to strengthen up. I kind of figured the four day split was too much. I would rather do a 3 day split than a fbw but maybe that is just because i'm used to doing splits instead of the fbw. Thanks again for your input now I need to find a new program to start up...
 
So after doing some reading I have devised this new plan. Let me know if you guys think that this looks to be a good set up for me.

Day 1
Bench
Incline Press (DB)
Flyes
Close grip Bench
Lying Tricep Extension
Kickback
Twisting Trunk Curl


Day 2
Bent Over Row
Lat Pulldowns
Deadlift
Bicep Curls
Preacher Curls

Day 3
Shoulder Press
Squats
Leg Press
DB shrugs
Calf Raise

This is a 3 days on, 1 day off program. I also do SS cardio on workout days and HIIT on non-workout days. Any info or help would be greatly appreciated as I feel somewhat lost when trying to set up a program that will work for me. Also, just let me know if you need more info from me. Please help me out. Cheers!
 
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