Think I'm doing too much. Advice please.

I'm assuming these numbers are for one set? You need to lower the reps and increase the weight for hypertrophy. Your current routine will give you muscular endurance and won't help if you want to bulk. For example on the hammer curls increase the weight to where you can only do 7-10 good form and do 3 sets.


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What you're doing right now will only aid weight loss and muscle toning, rather than bulking. You should try to reduce your workouts to a set of muscle groups per day. e.g. 1) Legs 2)chest, back, shoulders 3) arms/ abs and cardio. You need to reduce to about 3 sets of 10 per exercise and increase the weight so you're really struggling, this will help you to bulk. Diet is obviously also a very important factor. You need to eat meals which are high in protein and low in carbs/fats. Many people drink protein shakes to maximise the amount of protein they're getting from their diet. If you're male?? and workout every day you need to ensure you consume plenty of calories per day (at least 2500) in order to bulk rather than losing weight.
(btw I'm no expert, these are all things I've picked up from friends and my PT at the gym.)

What you're doing right now will only aid weight loss and muscle toning, rather than bulking.

You should try to reduce your workouts to a set of muscle groups per day. e.g. 1) Legs 2)chest, back, shoulders 3) arms/ abs and cardio.

You need to reduce to about 3 sets of 10 per exercise and increase the weight so you're really struggling, this will help you to bulk.

Diet is obviously also a very important factor. You need to eat meals which are high in protein and low in carbs/fats. Many people drink protein shakes to maximise the amount of protein they're getting from their diet. If you're male?? and workout every day you need to ensure you consume plenty of calories per day (at least 2500) in order to bulk rather than losing weight.
(btw I'm no expert, these are all things I've picked up from friends and my PT at the gym.)

Hey,

I started doing upper body exercises around 2 weeks ago. I've been building up how much I do a week and my "programme" (quite ludicrous, really) looks like this:

40 flat chest presses.
40 flat chest flies.
30 seated shoulder presses.
20 lateral raises.
20 front raises.
40 single arm rows.
20 upright rows.
50 shrugs.
100 hammer curls.
30 concentration curls.
25 overhead triceps extensions.
20 triceps kickbacks.
40 french presses.
20 half squats.
40 seated calf raises.
80 sit ups.
80 leg raises.

The whole idea of this was to give my muscles some "definition" by building them up whilst ultimately trying to gain weight (I weigh around 9 stone, and would like to weight around 10.5-11).

When I first started I could barely move my arms after a workout which was quite stupid, but now I can manage better. However, on average it takes me around 1.5-2 hours to complete all of these exercises.

Every two days I also run 3 miles which adds on to the time it takes to complete my daily exercises.

Should I split these exercises up into different days? For example, back exercises one day, chest another?

Also if anyone could give me some advice in general of how to "bulk up" then it would be appreciated. I checked the FAQ and I would love to try the Ice Cream Fitness programme but I simply can't afford a gym membership as I'm a full time student and can't find work which fits around my College times.

For the record, I've only been using dumbbells. 3.5kg for hammer and concentration curls, 2.5kg for the rest.

As you can probably tell, I'm a complete noob at this

Thanks.