Opinion on this Schedule please!!

[GodsGiftToFatBirds]

Hey
I'd appreciate opinions on my schedule that i've been following for around a couple of months. I'm not a particularly experienced lifter and i drew the schedule up myself (taking advice from the bulking up guide on this forum) so theres probably quite a few things i can improve.

First, heres some relevant info about myself:

Height: 5ft 11
Weight: 11st 4 (158 pounds i think)
Diet: don't plan or record my diet, but i eat a lot of high carb stuff like pasta, chicken and potatoes. Don't use supplements
Training: Weights every 2nd day although this is sometimes disrupted by football matches. Sometimes do cardio (running, rowing machine) on days in between
Goals: Put on about a stone to a stone and half (14-21 pounds),
Training for football (soccer) primarily, i'm a goalkeeper of a decent standard, but reckon bulking up a bit would help rather than hinder my performance, although i don't want to be absolutely huge. Would also like to look a bit bigger generally.

And this my schedule: (weights listed are ones used most recently, most are gradually increasing, and abdominals are included in every session)

Day 1 (Shoulders + Thighs)

Shoulder Press (machine) 3 x 8 30kg
Leg Press 3 x 6 120kg
Abs work
Chin Ups 3 x 8
Leg Press 3 x 6 120kg
Abs work

Day 2 (Biceps + Calves)

Alternate Bicep Curls with Dumb-bells 3 x 12 (ie 6 right hand, 6 left) 17.5 kg
Calf Raises on Machine (uses levels rather than weights, so dunno what weight)
Abs work
Repeat all the above

Day 3 (Chest + Thighs)

Leg Press 3 x 6 120kg
Bench Press with dumb-bells 3 x 6 26kg
Abs work
Repeat all the above

Day 4 (Triceps + Calves)

Calf Raises (same as for day 2)
Dips 3 x 8
Abs work
Calf raises
Press ups with hands together 3 x 20
Abs work


So thats my schedule, would appreciate any advice on how this could be improved. A guy at my gym commented that my schedules got no back exercises, and that i should vary what leg exercises i do - do you guys on here agree with this?

Thanks in advance for your feedback!
GodsGiftToFatBirds

 

[GodsGiftToFatBirds]

Yep i know you're not really supposed to bump your own thread, but, fvcks sake, there must be some people here able to offer me feedback on this program, i'm sure it could be drastically improved with a bit of expert opinion.

 

[Lifeforce]

A few pointers:

* Try adding squats and stiff leg deadlifts and you'll dramaticly increase your leg size. Careful on the form though.
* Add in some stuff for your back, deadlifts, rows, shrugs and chins or lat pullups/downs.
* Do a little more than 3 sets for your chest. Dips leaning forward are great and incline is almost manditory.
* Ab training 4 times a week? I don't know about you but when I blast the hell out off my abs I am sore for three days after. I'd go for two times a week but it's up to you.
* For your biceps, try close grip chin-ups. They really kill the biceps
* Skull crushers could be a good choice to end your triceps workout with.
* You might also want to try military presses on your delts (standing up). And add in some raises or somthing so your delts doesn't get all malformed.
* For the love off god I can't figure out why your chin-ups are on thigh and shoulder day, they are a back exercise. =)

 

[de silva]

Personally, I wouldn't use that routine, but, I guess it's okay. You've got most of the important stuff covered, so if you nail all the "out of the gym" factors -- which are extremely important!, and which most people screw up on -- then you should be able to "get bigger" working out this way.

 

[GodsGiftToFatBirds]

Thanks for the feedback fellas.
Question for Lifeforce: you suggested i do more sets on my chest: my current schedule is 2 lots of 3x6 on chest in a session - are you suggesting to increase this to say 3 lots of 3x6 (ie introduce an extra exercise)?
Or increase to say 2 lots of 4x6?

 

[TheCaptain21]

you really should do legs on their own day, thats just my take, they are the largest muscle group and involve a lot of compound exercises........also try adding donkey calf raises on the smith machine.....you'll really notice an increase in calf size