Opinions on my new training programme please?? HELPPPP?

Question

so i just made my new training programme as my old one was totally messed up......

my aim is to try and build muscle. especially upper body. i basicly need to know how long it will take for me to notice a difference and if the programme will actually help me.

this is the programme. all of the excersizes are at the heaviest weight possible.

monday- chest, abs

BENCH PRESS, INCLINE BENCH PRESS, PRESS UPS, HANGING LEG RAISES, CRUNCHES, OBLIQUE CRUNCHES.

tuesday- rest

wednesday- back, trapizeus

LAT PULL DOWNS, BEHIND NECK PULL DOWNS, SHOULDER SHRUGS

thursday- triceps, legs

TRICEP PULL DOWNS, CLOSE GRIP BENCH PRESS, TRICEP DIPS, LEG EXTENSIONS, CALF RAISES, HAMSTRING CURL.

friday- chest, abs

SQUATS, HANGING LEG RAISES, CRUNCHES, OBLIQUE CRUNCHES, BENCH PRESS, INCLINE BENCH PRESS, PRESS UPS.

saturday- shoulders, biceps

SHOULDER PRESS, STANDING BARBELL CURLS, CABLE PULL DOWN.

sunday- rest.

All exercises are done with 4 sets of 8-10 reps.

most importantly, will it work and how long will it take to notice a difference in my body shape...???

Answer 1

don't no how to break this to you but this routine has no structure and also what age are you and whats your diet like and if you use any nutritional products.

First off to build muscle there are three main components, theses are eat, lift and sleep and guess wot one you spend the least time doing.  you would prob be wrong the answer is lift.  Building muscle doesn't happen in the gym it happens when your lying on the sofa stuffing your face because you need to feed your muscles and give them time to repair and grow.  your plan above has many good exercises but no real structure to it and you say that you want a powerful looking upper body you need a good structure for optimum results.

try working your chest and triceps 3 times per week with a days rest in between, biceps and back 3 times per week with a days rest in between, legs on your chest days and shoulders on your back days. i would wrk abs every time i was in the gym because there the only muscle that doesn't need a day off and would take one full day off per week where all i did was rest.

make sure you eat at least 5 small meals per day with plenty of protein and quality carbs i would also recommend buying a good whey protein as its very difficult to get the required protein for optimum muscle repair through food alone.

i think this is a more structured routine and i think you should see yourself getting stronger and bigger in a month or so provided your eating enough and getting enough rest.

NOTE this alone wont make you ripped you will put on some fat depending on what your eating. to stay or get lean you would have to combine this with alot of cardio 3-4 times a week for at least 40 mins each session i would go for HIIT (high intensity interval traing) google it to find out more

i wish you good luck and if you think ive helped give me 10 points