Check out my routine and criticize it to the max!
DAY 1
CHEST-Superset 2x: Decline flies(40lbs)with incline db press(45lbs)
Once a month i throw in incline bench press instead of db press.

TRI'S-Superset 2x:Pushdowns(?lbs)or dips(bodyweight=195 i get about 7-9 reps)with skull crushers(negatives=70-80lbs)

DELTS-Plate raises(45lbs),military press (70lbs) (barbell),side laterals (20-25lbs), Seated db press (40-45lbs)(somedays instead of militay.)

DAY 2
BACK-Deadlifts 315lbs 5 reps,275lbs 2x 3-5 reps
machine rows=3 plates for 10 then 8, lat pull downs-120lbs 10-8reps 2x

BI'S-Barbell curls 85-90lbs with negatives 2x

DAY 3
LEGS-Box squats 200-225lbs 5-7reps 2-3x, leg extensions ?lbs dropset 2x,glute,ham raises 25lbs on back 10-12 reps 2x

As you can see i do a push-pull-leg split.Anything not marked for reps is genarally around 8-10reps.
I do everything to failure then i do 3-4 negatines on top of that for most movements.
MAX'S-Bench=about 240-Deadlift=365-Squat=?(never maxedout squat)
I'm 5'6",195lbs, 18.8%bf,16 years old.I'm still bulking now and want to hit 215 at 15%bf before i really cut down.I want to compete in a year and a half. I'll be posting pics fairly soon.I'm training only for size right now so help me out and give me some suggestions please bro's. I take in about 180-200grams or protien a day and get 7.5-8.5 hours of sleep a night.
PLEASE be extreemely critical!

WHAT DO YA THINK???THNX IN ADVANCE
LATR

well here is my two cents.. I too started lifting at that age while playing football.. I listened to the coaches, and well frankly they didnt know anything..

Your chest workout seems too light to me. Its my own experience that supersets are good for shred but not for mass. I would suggest 3 or 4 chest exercises. Ex: Bench, Incline, Fly's, and Do a dumbell decline.. 4 sets of atleast 8 each one to failure. meaning you want to breakdown on each set. This is my key to success.. I do this for all bodyparts, EXECPT ARMS..
Arms it seem that i have to do atleast 15 reps to get a real burn, so i do an inside outside switch on the tricep press, 15 inside 15 outside, a kinda superset. I try to rep arms to hell.. Dont know why but it may have to do with the secondary push/pull they have on the chest/back exercise.

Anyhow- this is my suggestion to most people.. Look at your local gym, pick out the most buff guy there.. and DONT LISTEN AT ALL TO THEM.. i tried doign what the 275lb guys suggested and all i found out as that they substituted juice for intensity.. I went to a personal trainer this past summer and learned a few cool lifting techniques. - oh and technique is the most important thing to lifting. If you think your technique is slacking go spend a couple hundred bucks and see a trainer for 3 weeks..

Eating- well im not the best at this but from what i could tell you arent eating enough protien. peopel have said eat 2grams/lb of wieght.. BUT i say eat 2grams/Wanted body weight. You want to weigh 215? eat 430 grams of protien.. Carbs, well i think that each individual reacts different to them, i personally get fat if i eat more than 100 grams a day, so you reallly have to get to know yourself in that area.. Fat- im not so sure taht fat makes one fat, it does store if not used- so just dont eat fatty meats and dairy products..

Hope all goes well.
bearohs

Ok bro, I agree a lot with what bearohs had to say.

I would divide things up more so you are not hitting everything as often.

Day 1-chest/bi
day2-quads/hams/calves
day3-off
day4-back/calves
day5-shoulders/tris
day6-off
day7-off(maybe)or start back on day1

As far as exersise selection goes i would go with manly mass movements and barbells.
Chest-flatbench, inclinebench, dips
legs-squats, powercleans, legpress, glutham raises, calves
back-deadlifts, chins/pullups, bentover row/t-bar, 1 arm row
bis-barbell curls, incline hammer curls
Tris-inclosebench, rope pushdowns
shoulders-military press, side and rear raises, 1 arm dumbell press

I also would train abs 2 or 3 times per week.

As far as diet goes, more protein. I would not suggest going so low on carbs, I like to keep them about the same as my protein or a bit higher. I also get a far amount of fat from, peanut butter, flax oil, canned salmon and sardines, plus a lot of ground meat(beef, chicken, pork).

I am not saying those are the exercises you have to do, they are just some sugestions.

Darko

Alright thnx a ton bro's!
First...WELCOME TO THE BOARD BEAROHS!!!
It's awsome to have another vet here to give input.

I'll start to think up some new ways for me to get more protien and i'll change my routine as well.
BUT...i have to wait 4 months....sorry i lied!lol
When i wrote what's above i didn't plan on competing untill a lot longer but a few things changed my mind.....so i'm now planning on entering the Nova Scotia Open in April 6th 2002.
I'll end up in the junior heavyweight class.
This week coming up, i'm starting a CKDiet. And hopefully i'll be getting help on everything from you bro's and as well as the owner of the gym i go to, he competes, so he said he's definately help me out with everything.

I really appreciate the help and i will put it into effect...just not as soon as i planned.
I'll keep you posted on my diet and the results of the show.

THNX AGAIN!LATR

This is a workout that would work wonders for a fellow with your experience and background.

Days: Monday & Thursday
Body parts: Legs; Back; Biceps; and Forearms

Exercise -Sets /Reps
Squats / Leg Press -4 /10,8,6,4
Leg Curls -2 /10,8
Pullovers -3 /15,10,6
Rows -2 /8,6
Barbell Curls -2 /8,6
Incline Curls -2 /6,6
Wrist Curls -2 /10,10


Days: Tuesday & Friday

Body parts: Calves; Chest; Shoulders; and Triceps

Exercise -Sets /Reps
Calf Raises -3 /15,10,8
Sit-ups -2 /6,6
Bench Press -3 /15,10,6
Incline Press -2 /6,6
Press Behind-neck -3 /10,8,6
Pushdowns -2 /10,6
Close Grip Bench -2 /6,6

Don't be decieved by the lower number of sets... the lesson here is to learn that the less you train the more you will gain.... overtraining is the most overlooked and underestimated killer of progress in the iron game today... personally, I would rather undertrain than overtrain... but that is totally up to you. Following this and eating like a horse you will stack on weight rather quickly and steadily... you can add whatever other supplement you want to which includes AS but that is up to you... I have used this program for over a year and managed to pack on some serious weight... now, I am not going to lie to you... I added some fat as well, but you must know that is a contradiction in terms seeking to remain lean and bulk at the sametime.... your gains will come slowly and steadily but if you are commited to gaining some serious bulk and mass, then by all means, hit the iron and fridge often and give yourself plenty of time to rest and recover.

Max