My Day to Day Workout: Advice?

[plusmagnitude]

Hey everyone, this is my first post..trying to get a little input. I've done a lot of research, put together a workout I've been following, trying to eat more..every 2-3 hours, I'm workin on the diet, gotta eat more. So goal...gain mass, about 3 to 5 inches of measurements...workin on my biceps, calves, chest, and forearms. Just wonderin if I'm doin too little...too much..just enough..

Probably need some tips on good foods to eat, quick foods, school me.


8am - breakfast .. 2 eggs, 3 bread slices, 6 slices of turkey

10 am - CytoGainer Protein Shake (54g protein, 3g creatine plus essential amino acids, etc)

1 pm - lunch

3 pm - bowl of cereal, banana

5 pm - Cyto I guess..then workout..after workout Cell-Tech Hardcore

7pm - dinner

9 pm - some snack or somethin

11pm - I should be sleep....but maybe Cyto again

Now here's the workout...colored up so the stuff's a little easier on the eyes..



Sunday - Quads, Hamstrings, Glutes, Abs

Standing Dumbbell Calf Raises...3 sets...20-40 reps...30 lbs
Leg Extensions...4 sets...15, 10, 8, 6...65 lbs
Lying Leg Curls...4 sets...15, 10, 8, 6...65 lbs
Dumbbell Lunges...4 sets...15, 12, 10, 8...30 lbs
Knee Raises...1 set...50 reps
Leg Raises...1 set...50 reps
Hip Lift...1 set...50 reps
Alt Crunch...2 sets..50 reps
Elbow-Knee Crunch...2 sets..50 reps
Bent Knee Crunch...2 sets..50 reps
Straight Leg Crunch...2 sets..50 reps
Reg Crunch...2 sets..50 reps



Monday - Triceps, Chest, Forearms, Calves

Standing Dumbbell Open Calf Raises...3 sets...20-40 reps...30 lb dumbbells
Smith Machine Incline Bench Press...3 sets...15, 8, 6 reps...140 lbs
Smith Machine Bench Press...3 sets...15, 8, 6 reps...170 lbs
Push-Up...2 sets...12 reps
Dumbbell One Arm Triceps Extension...3 sets...15, 8, 6 reps...15 lb dumbbells
One Arm Supinated Dumbbell Triceps Extension...3 sets...15, 8 ,6 reps...15 lb dumbbells
Wrist Curls...4 sets...20, 20, 20, 20 reps...15 lb dumbbells



Tuesday - Shoulders, Biceps, Traps, Lats, Abs

Seated Dumbbell Shoulder Press...4 sets...15, 10, 8, 6...30 lb dumbbells
Close-Grip Front Lat Pulldown...3 sets...15, 10, 8 reps...120 lbs
Seated Bent Over Rear Delt Raise...3 sets...15, 10, 8 reps...10 lb dumbbells
Alternate Hammercurls...4 sets...15, 12, 10, 8 reps...25 lb dumbbells
Drag curls...3 sets...12, 10, 8 reps...10 lbs
Dumbbell Shrug...4 sets...15, 10, 8, 6...30 lb dumbbells
Knee Raises...1 set...50 reps
Leg Raises...1 set...50 reps
Alt Crunch...2 sets...50 reps
Bent Knee Crunch...1 set...50 reps
Standing Dumbbell Closed Calf Raises...3 sets...20-40 reps...30 lb dumbbells



Wednesday - Quads, Hams, Calves, Lower Back, Glutes

Smith Machine Squat...4 sets...15, 10, 8, 6...220 lbs
Dumbbell Lunge...4 sets...15, 12, 10, 8...30 lb dumbbells
Smith Machine Stiff Legged Deadlift...4 sets...15, 12, 10, 8...230 lbs
Standing Barbell Calf Raise...4 sets...15, 12, 10, 8...230 lbs
Leg Curls...4 sets...15, 12, 10, 8...65 lbs
Ankle Circles...3 sets...20 reps



Thursday - Chest, Abs, Forearms

Smith Machine Incline Bench Press...3 sets...15, 8, 6...140 lbs
Smith Machine Decline Bench Press...3 sets...15, 8, 6 reps...170 lbs
Incline Dumbbell Fly...4 sets...15, 12, 10, 8...30 lbs
Seated Machine Fly (ButterFly)...4 sets...15, 10, 8, 6...105 lbs
Dumbbell Fly...4 sets...15, 12, 10, 8...30 lbs
Back & Forth Wrist Push...2 sets...25 reps...25 lbs
Wrist Twists...2 sets...25 reps...25 lbs
Ankle Circles...3 sets...20 reps
Knee Raises...1 set...50 reps
Leg Raises...1 set...50 reps
Alt Crunch...2 sets...50 reps
Bent Knee Crunch...1 set...50 reps



Friday - Back, Biceps, Abs

Smith Machine Bent-Over Row...3 sets...15, 8, 6...215 lbs
Seated Cable Rows...4 sets...15, 12, 10, 8...25 lbs added
Smith Machine Stiff Legged Deadlift...3 sets...15, 8, 6...230 lbs
Barbell Curl...3 sets...15, 10, 8 reps...25 lbs
Standing Barbell Reverse Biceps Curl...3 sets...15, 10, 8 reps...25 lbs
Knee Raises...1 set...50 reps
Leg Raises...1 set...50 reps
Alt Crunch...2 sets...50 reps
Bent Knee Crunch...1 set...50 reps

[Massinator]

Well.......does it work for ya?

Edit** what are your training goals?

[plusmagnitude]

Pretty much to gain muscle mass. Just wondering if I'm hittin all the right muscles to get size and definition in my arms, chest, and legs