Need advice on where to improve this Routine will Rep for solid advice

[fidelity81]

I've been working out now for about 4-5 months I started on some P90x then switched over to the gym. My new 5 day plan is as follows with about 5-10 min warmup cardio and 10-15 min at the end per workout unless its cardio day. My main goal is to stay lean and put on some muscle with minimal fat gain I'm at about 12% BF right now, I'm looking to add 10-15 lbs of muscle max. Then cut from about 12-13% body fat. I have chest twice a week cause it seems to be a weak spot for me I figure I would try to hit it more often. Any advice on where to improve and about how many calories I should be taking in on a clean bulk to gain muscle would be appreciated.


Monday - Chest and Triceps

Bench Press - 3x5
Tricep Cable Pushdowns - 3x7
Tricep Machine Extension - 3x7
Machine Chest Flye - 3x7
Dips - 2 sets to failure
Decline Press - 3x5


Tuesday - Back, Biceps and Abs

Pullups - 2 x to failure
Dumbbell Curls - 3x7
Seated Preacher - 3x5
Back Raise w/ 45lb - 2 x to failure
BB bent-over rows - 3x7
Deadlifts - 3x5
Hanging Leg raises - 3 x to failure
Crunches w/ 25lb weight - 3 x to failure
V-Ups - 3 x to failure


Wednesday - Rest


Thursday - Shoulders and Chest (light)

Shrugs - 3x7
Dumbbell seated Shoulder Press - 3x7
Cable Crossovers - 3x7
Dips - 2 sets to failure (leaning forward for chest concentration)
Incline Press - 3x5
Upright row - 3x7


Friday - Cardio and Abs

10 min warmup on treadmill
V-Ups - 2x20
Crunches w/ 10lb - 2x25
15 min on Bike
15 min on Treadmill low and high Intervals


Saturday - Rest


Sunday - Legs and Abs

Barbell Squats - 3x5
Leg Press - 3x7
Calf Raises - 3 x to failure
Machine Leg Extension - 3x7
V-ups - 3 x 20
Hanging Leg Raises - 3 x to failure
Crunches with 25lb weight - 3 x 25

[Wildtim]

http://forum.bodybuilding.com/showth...hp?t=118004321