Need advice

[Richard24]

My goals are to get bigger and eat healthy. Please let me know if I should make lots of changes.

DAY SETS REPS WEIGHT
Monday
Back, biceps, traps

Back
Lat pull downs 3 12 125
Back lat pull downs 3 12 120.5
Seated rows 3 12 125

Traps
Upright bar rows 3 12 30
Dummbell shrugs 3 12

Biceps
Standing Curls 3 12 45
Concertration curls 3 12 20
Hammer curls 3 22 20

Tuesday
Legs, abs, cardio

Legs
Front squats 3 10 145
Leg extensions 3 11 70
Standing calves raises 3 12 130
Leg curls 3 11 60

Abs
Cable crunches 3 15 70
Incline bench sit-ups 3 20

Dips 3 10

Cardio 20 minutes if not longer

Wenesday
Chest, shoulders, triceps

Chest
Dummbell flat bench press 3 11 55
Dummbell incline 3 10 55
Dummbell flys 3 10 25

Shoulders
Seated dummbell press 3 10 20
Low pulley laterial raises 3 10 20
Upright rows 3 11 30

Triceps
Rope push downs 3 11 55
Dummbell kickbacks 3 10 20
One arm dummbell extensions 3 10 20

Thursday
Back, biceps, traps

Back
Lat pull downs 3 12 125
Back lat pull downs 3 12 120.5
Seated rows 3 12 125

Traps
Upright bar rows 3 12 30
Dummbell shrugs 3 12

Biceps
Standing Curls 3 12 45
Concertration curls 3 12 20
Hammer curls 3 22 20

Friday
Legs, abs, cardio

Legs
Front squats 3 10 145
Leg extensions 3 11 70
Standing calves raises 3 12 130
Leg curls 3 11 60

Abs
Cable crunches 3 15 70
Incline bench sit-ups 3 20

Dips 3 10

Cardio 20 minutes if not longer

Saturday
Chest, shoulders, triceps

Chest
Dummbell flat bench press 3 11 55
Dummbell incline 3 10 55
Dummbell flys 3 10 25

Shoulders
Seated dummbell press 3 10 20
Low pulley laterial raises 3 10 20
Upright rows 3 11 30

Triceps
Rope push downs 3 11 55
Dummbell kickbacks 3 10 20
One arm dummbell extensions 3 10 20

Sunday Off
Sometimes I will go to the gym
swim and do some cardio on day off.
__________________
Eat healthy and workout hard.
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[JustinSulham]

Take more time off bro, and pack on some more calories per day! Consume more lean meats, more fish, sweet potato's, brown rice...etc. Incorporate Dead Lifting, Power Cleans, Squats, Wide Bench...

Just sounds like you need a lot of fine tuning, but you're on the right track!!! Message me with any other questions, I know this was vague, but I don't even know if you'll bother reading it haha...

[Richard24]

Should any of my sets be more?

[ClintDavidson]

Originally Posted by Imacer

Should any of my sets be more?

Im gonna answer your question with a question.
What is your reason behind you doing 3 sets of 11-12 reps on everything? Do you feel like that is working for you?

You can ask 20 different people for advice and you'll get 20 different answers. Because everyone is different. No matter what the magazines or the know it all personal trainers tell you, there is no cookie cutter or universal workout out plan that fits everyone. You may have a muscle group that grows faster than the next guy or one thats slower. Your body may react different to a high calorie diet than the next guy. The best thing to do is learn your body and how it reacts to different things like rep range and training styles. Try using dropsets, pyramiding, super sets, giant sets. Try out a little bit of the power lifting styles of training. Keep a note book with you and write your workouts down. Then if you notice a change in your body you like or dont like, you can go back and see what it was that caused it. Basically, use your current workout plan as a base line and tailor your workouts to what works best for you.

[Richard24]

Originally Posted by ClintDavidson

Im gonna answer your question with a question.
What is your reason behind you doing 3 sets of 11-12 reps on everything? Do you feel like that is working for you?

You can ask 20 different people for advice and you'll get 20 different answers. Because everyone is different. No matter what the magazines or the know it all personal trainers tell you, there is no cookie cutter or universal workout out plan that fits everyone. You may have a muscle group that grows faster than the next guy or one thats slower. Your body may react different to a high calorie diet than the next guy. The best thing to do is learn your body and how it reacts to different things like rep range and training styles. Try using dropsets, pyramiding, super sets, giant sets. Try out a little bit of the power lifting styles of training. Keep a note book with you and write your workouts down. Then if you notice a change in your body you like or dont like, you can go back and see what it was that caused it. Basically, use your current workout plan as a base line and tailor your workouts to what works best for you.

Clint than what should the sets be and reps be.