my workout...HELP!..need advice

[g-thAng]

first i wanna say this is a really cool site....

but anyways down to business...

i just got a gym membership two months ago and started working out seriously and i have read a lot of stuff about nutrition and different workout routines and decided to create my own and see how effective it was....i wanted to make it a high intensity workout that is for building muscle with a muscle building diet and then worry about losing the body fat...

i split up my routine into just two days alternating on ever other day of the week...my bad if i dont know the right names for all of the excercises ill try my best to explain what im doing

DAY 1-

**CHEST-
bench press- 3x10,8.6
decline press- 2x10,8
fly's- 3x10,10,8

**TRICEP-
standing tricep extension- 3x10,10,8 (standing up with my back against the machine will pushing down the bar in front of me downward)
overhead tricep extension- 3x10,10,8(slightly bent forward while pushing the bar over my head)
dips-3xburnout

**LEGS-
leg curl- 3x10,10,8
leg extension- 3x10,10,8
calf- 3x20,20,15

what else should i do for my legs? need some stuff for inner and outer thigh i think

DAY2-

**SHOULDERS-
overhead shoulder press- 3x10,10,burnout
lateral shoulder raises- 3x10,10,burnout
chin raises- 3x10,10,burnout (i take a 45lbs weight and pull it up to my chin)

i do the overhead press once, then the lateral raise once, then the chin raise once...then rest and repeat until ive done 3 sets of each...pretty effective for my shoulders...do i need to do some stuff for the front of my shoulders?

**BICEPS (having tons of trouble finding good excercises)
barbell curls using the kinked bar- 3x10,10,8 (gonna switch to flat bar since i read a post on it)
dumbel curls- 3x10,10,8
hammer curls- 3x10,10,8

i need a lot of help with my workout but i especially need to figure some stuff out for biceps it feels like im not even working them at all...

**BACK
for my back i just go down the row of machines and work from my upper back to my lower back and do 3x10,10,8

each time i go down in reps i make sure to raise the weight...

EVERY COUPLE DAYS
**ABS
crunches- 5x15 ...slow and controlled
oblique crunches- 5x15

i have pretty weak abs so its hard to do the oblique crunches but the normal crunches are getting a lot easier..

**CARDIO
i play bball for cardio and i found out it works great for me

EVERY DAY
**DIET
i just make sure i eat plenty of protein...not taking any supplements at the moment and i make sure i dont eat too much fatty stuff

**STRETCHING
i do a full body stretch every morning just to try and stay flexible



so...as u can see i need a lot of advice and would greatly appreciate any input...like everyone else i want to build a strong muscular body..thx for ur time!

[JUICE]

this is what im doing bro, and its working great for me too, i will post some pics as soon as my gf fixes her camera.

day SUNDAYS: Back/Biceps

bent over rows: 1 warm up, followed by 3 sets of 6-10 reps
seated rows: 3 sets of 6-10 reps
shrugs: 3 sets of 6- 15 reps
one arms rows: 3 sets of 6-12 reps

dumbell curls: 3 sets of 6-12 reps
reverse curls: 3 sets of 6-10 reps
straight bar curls: 3 sets of 6- 10 reps

forearms wrist curls: 4 sets of reps till failure. (mid-heavy sets)



day MONDAYS: Shoulders

front military presses: 4 sets of 6-10 reps
front raises: 4 sets of 6-10 reps
side laterals: 3 sets of 6-10 reps
rear laterals: 3 sets of 6-10 reps




day TUESDAYS: Quads

warm up: leg extensions, one set to get blood flowing
squats: 5 sets of 6-12 reps
narrow leg or front squats: 5 sets of 6-12 reps
leg extensions: 5 sets of 6-10 reps



day WEDNESDAYS: Chest/Triceps

bench: 1 warm up set, 3 sets of 6-10 reps
incline: 3 sets of 6-10 reps
decline: 3 sets of 6-10 reps
flies: 3 sets of 12 reps

close grip presses: 3 sets of 6-10 reps
scullcrushers: 3 sets of 6-10 reps
weighted dips: 3 sets of 6-15 reps

day THURDAYS: rest day

day FRIDAYS: rest day

day SATURDAYS: hamstrings

1 warm up lying curl
stiff-legged deadlifts: 5 sets of 6-10 reps
lying curls: 5 sets of 6-10 reps
single leg curls: 2 sets of 12 reps

not doing abs currently right now.

[g-thAng]

right on thx man....u dont do any cardio?

[JUICE]

i havent recently because of my job i have. A full time job and by when I come out I do my work out and get tired as hell. For now Im bulking up for the summer and then on the fall maybe add some more mass or cut up for the spring. But yeah for cardio i used to go walking at a fast pace, sprints, and or do play bball.