Changing my schedule, and gym time, Need input on some questions.

[MarkSk89]

Ok, I am about to change city / gym / everything, so thought I'd train harder than I currently am.

I have only recently started going to the gym for the past 2 months, and have seen huge gains in what I have been doing
(example flat bench dumb-bell press from 12.5kg in each arm to 27.5kg [about 60lbs]) But with the new lifestyle change I would like to put more effort into all this.

I am a hard-gainer, 150 lbs, 6'3, having a very high metabolism, next to no body-fat, and know that the main thing I need to sort is my diet, this part is ok. Now for the help I need on my routine.

I currently train 3 days a week (monday / wednesday / friday) doing a 2 hour workout on each day, hittin all the major body parts except legs within these 2 hours.

All 3 days my routine is :

Flat bench chest press, 1 warm up set, followed by 3 sets of 8-12 reps, depending on the weight, at as heavy as possible.

Inclined/declined bench chest press, alternating, 3 sets, 8-12 reps, heavy as possible.

Fully inclined bench, shoulder press, 3 sets, 8-12 reps, heavy as possible.

Shoulder shrugs, using smith machine weights with handles, 3 sets, 25 reps per set (highest weight is easy to do)

Chest fly machine, 3 sets, depending on intensity of other chest exercises, high reps, or high weights, 8-12 reps high weight, 15-20 reps low weight.

Dumbbell alternating hammer curls (recently had elbow tendonitis so other positions cause discomfort and may lead to worse injuries), 3 sets, 8-12 reps, heavy as possible.

Dumbbell seated curls, 3 sets, 8-12 reps, heavy as possible.

EZbar curls, close grip, 3 sets, 10-15 reps, low weight (elbow issues)

Rope pulldown (tricep, not sure on technical term for excercise), 3 sets, 8-12 reps, building up weight.
SUPERSETTED With
Bar bulldown (tricep, not sure on technical term for exercise), 3 sets 8-12 reps, building up weight.

Close grip Bench press, on smith machine, 2 sets, 8 reps, heavy as possible at this time.

Tricep kickbacks, 2 sets, 8-10 reps, heavy as possible

Wide grip pullups, as many as possible without help. (usually 10 first set, 8 second set, 5/6 third set)

Weighted sit-ups (weight on chest), 3 sets, 25 reps, heavy as possible... (already have 'abs of steel' with an 8 pack forming - partly due to low body fat)


So this is my workout, I dont do any leg exercises at current, due to a misconception it would hinder my upper body, and also add unwanted weight to my lower body (not ideal for the sport I current partake in)



When moving, My life will be much more flexible, able to go to the gym 3-5 times a week, time to include leg exercises (I realise they help with full body growth, especially squats!!!!!!!) and sort out my diet.

So my questions,

1.Should I split my work out to body parts on seperate days?

2.Should I change the order of my work out regularly so that each part gets more priority?

3.I KNOW I HAVE TO DO LEGS, but what exercises would be best?

4.How often should I go, for how long, and how should I fit it into my week?

5.What sort of rest should I have between sets / exercises?

6.Are the exercises above sufficient or should I change some / add more?

7.Any other comments, thanks.

Thanks for your time
Hope for constructive replies to any of the Qs asked.

Mark

(Research has been done, but would like a more specific reply to me)

[MarkSk89]

Quick bump.

Another Q :
8. Cardio ? Yes or No for a hardgainer?