Hi guys,

Newbie to bodybuilding forums, but been working out for ohhh I’d say around a year (6 months at home, 6months in gym), I am 29 years old, 5’10ish in height, around 10.5 stones, medium build, looking to gain muscle weight and definition and loose the smallish belly I have from Stella Artois!! I am a smoker, looking to quit in new year, my diet is fairly healthy, not much of a milk drinker, have chicken around 4-5 times a week, mostly veg fruits and wheat based diet. Not much of a sweet tooth man, not much of a drinker any more. Also I drink a fair amount of water (and black tea 2 sugars).

I currently have half a shake of Maximuscle Promax Extreme (half flask before and half after working out).

My routines are usually 5-10 mins of cardio to warm up, stretching the muscles in question followed by the below routines - doing 3-4 sets of 8-12 reps, of 3-4 different excersizes per muscle (IE for biceps; 3-4 sets of V-bar (preacher curls), 3-4 sets of standing cable curls, 3-4 sets of seated hammer dumbell curls (sometimes concentration curls) and if I am doing triceps that day, I follow on to do triceps after.... I would appreciate if for any thoughts/feedbacks you could provide;

Week one
Day 1 – Chest and triceps
Day 2 – Back, Traps & Shoulders
Day 3 – Rest
Day 4 – Legs / Cardio / Abs
Day 5 – Shoulders and biceps

Week Two
Day 1 – Back / Shoulders – finishing with one set of biceps (alternate)
Day 2 – Chest / abs – finishing with one set of triceps (alternate)
Day 3 – Rest
Day 4 – legs / cardio / abs
Day 5 – biceps / triceps

Week Three
Day 1 – Chest and triceps
Day 2 – Back, Traps & Shoulders
Day 3 – Rest
Day 4 – Legs / Cardio / abs
Day 5 – Shoulders and biceps

Week Four
Day 1 – biceps / triceps
Day 2 – Legs/cardio/abs
Day 3 – Rest
Day 4 – Chest / abs – finishing with one set of triceps (alternate)
Day 5 – Back / shoulders – finishing with one set of biceps (alternate)

Thanks once again guys.... Appreciate all the feedback...