Mon- Chest Tues-Shoulders

Mon
Chest- Till failure each set
Bench Press- 3 sets
Incline Bench Press- 3 sets
Flat FLyes- 2 sets
Incline Flyes- 2 sets
Decline Press - 2 sets
Decline Flyes - 2 sets
Pec Dec- 3 sets
Cable Cross overs- 2 sets
Pullovers- 3 and Dips 3 sets

Tue
Shoulder- Focus on mass not isolation
OH Press- 2 sets
upright rows- 3 sets
L-figure lateral raises- 2 set
Behind neck OH press- 2 sets
Face Pulls- 2 sets
Seated Row face pull- 2 sets

I do chest and shoulders again on the same week . The next workout for delts i do more isolation and for chest i do high intensity/rep workouts liek pushups, wide arm, narrow diamond pushups, etc

If you guys are wondering, YES i do hit other body parts just concerned with chest and delts.

anyone..

i think your doing too much work on each muscle, but we have no idea of how big you are, if you are a bigginer or anything, maybe write up a complete post and then maybe people will respond.

If you have 2 days/week dedicated to chest, and 2 days/week dedicated to shoulders, then there is no way you are hitting every muscle group evenly.

thats too muc work, way too much, and too many exercises that will build no mass.

Bench Press Max - 170kg @ 100kg
Squat Max - 220kg @100kg
Deadlift Max - 275kg @100kg

Weight - 90kg

I agree with all of the above. Cut it down to 3 maybe 4 exercises for each. 3 or 4 sets 6-10 reps, and intense. One of the biggest mistakes begginers make is doing to much too often. Also less isolation moves and more compound, bench, squats, deads, pull ups/downs, over head press etc.

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

Well I have been working out for more than a year. And when my workouts are short i dont get much results and i do see much more results when my workouts are longer

I hit triceps once a week cause thats the strongest part of my body and for my second workout i do pushups close grip diamond so it kinna hit my triceps also. I try to do back and biceps twice one day compound and the at the end of the week i try to do isolations.

ok here it goes....  Do a full body routine check out smoundzous page at the top of the critique my training page. I used to workout like you, and then i changed to full body workouts, and now am really please with my gains and even after 6 months of still doing it, i'm still increasing.

Maybe when your workouts are short you don't lift heavy enough, and when your doing a crap load of isos, your body isn't going to be as tired as if you are doing compounds. bench, squats, deads, pull ups/downs, over head press, those are the excercises you should be doing.

Lift heavy as hell. Forget doing bicep and tricep work for right now. You can pick them up later if you notice they are starting to lag behind, but you'll get optimal growth in your bis from doing rows, and you'll get great gains in your tris when your doing a heavy ass bench and dips.

hey thanks for the info ppl. I do all the workouts you mentioned on your post n rod. On the compound day I do those and i also have and isolation day.
I switched shoulder and back days
Mon- chest- abs
Tue-Back (compound)  after school- plyo + weights for vertical
Wed-  Shoulder (compound)- abs
Thur- biceps (I try to do the heaviest) like with bars, Chest (with pushup bars, diamond pushups, etc)
Fri- Plyometrics +weights for vertical, abs
Sat- Shoulder and Triceps (isolations), abs
Sun- back and bi (isolations)

yes i know its everday but my workouts are about 30 mins (excluding abs and plyos) + good diet, and proper sleep most of the time.

Btw for size on biceps, I try to do Curls with bars, Seated rows and what is is good? close grip pull down?

for biceps .... rows, chin ups

can i do chin downs or w.e u call it with the machine?

and its seated rows right?

Also I dont like doing biceps after back because my biceps gets fatigued when i do Bentover rows and seated rows , pulldowns and everything.  I curl 70 about 12 times but if  I do back first I manage to do ONLY 6 which is half.  Thats why I want to seperate the back and biceps day because I really want to lift as much as
i can on biceps.

IS THAT OK?

pull ups will alaway be better than pull downs.

There is your answer right there man, your biceps are fatigued after doing your back excercises, that right there is telling you that you dont need to be isolating your biceps. I think they are getting enough of a work-out on your back day. If you take my advice and do that workout i have posted up there, i bet you will benefit from it greatly.

and ripped .... your body grows when it rests. Your practically working out everyday in that routine you posted. Less is more (in some cases) lol

ripped_


can i do chin downs or w.e u call it with the machine?

and its seated rows right?

Also I dont like doing biceps after back because my biceps gets fatigued when i do Bentover rows and seated rows , pulldowns and everything.  I curl 70 about 12 times but if  I do back first I manage to do ONLY 6 which is half.  Thats why I want to seperate the back and biceps day because I really want to lift as much as
i can on biceps.

IS THAT OK?

everything you suggested is the worse option of the 2
 
chinups > pulldowns
 
standing rows > seated rows
 
work back before biceps

nrod9


pull ups will alaway be better than pull downs.

There is your answer right there man, your biceps are fatigued after doing your back excercises, that right there is telling you that you dont need to be isolating your biceps. I think they are getting enough of a work-out on your back day. If you take my advice and do that workout i have posted up there, i bet you will benefit from it greatly.

and ripped .... your body grows when it rests. Your practically working out everyday in that routine you posted. Less is more (in some cases) lol

I workout everyday because I get about 30 minutes to workout everyday. so I try to do about 25 minutes of 1 muscle group every time i workout

n rod is it fine if i do back one day and biceps like after 2 days rest because I always regret not isolating my biceps. If I do like rows and chinups its fine but I really want to isolate biceps on one day.