5 day training program

hey guys please have a look at my training program and give me some feedback please. O yes im 35years old 90kg . I do chest mondays.legs tuesdays,back wednesdays,shoulders thursday and arms friday. I do 4 to 5 exercises per group and 4to5 stes per exercise. My rep range is from 8 to 12 depending of the exercise. Here is a breakdown chest:incline flies,flat bench,incline b/p,flat d/p,incline b/p. legs:leg ext,squats,leg press,hamstring curls,seated and standing calves. back: pullups to warm up, w/g pull downs,w/g bent over rows,c/g seated rows,one arm rows and then deadlifts. Shoulders:side lat raises,bent over raises,dumbell press,mill press,shrugs and upright rows. Arms preacer curls,dumbell curls reverse grip curls and hammer curls then tricep pushdowns followes by skulls then close grip bench and dips.

What are your stats and goals bud?

Your rep range can depend on what type of goals you have in mind. Let us know these things, along with a bit of extra info like your training experience and we'll help you out.

ok. I have been traoning for about 2 years now and i would like to gain size and strengthso what would u say

I would move legs to wednesday. Gives your upper body a welcome break.

Your program looks fine but if your looking to improve your size and strength you should be more focused on your diet. Lots of people think its the way you train in order to see results but its more a combination of training, diet and supplementing, but mostly training and diet.

ok thanx guys

stevo6699 wrote: ok thanx guys

Read dieting 101, 102 and creating your own diet in the dieting section of the forum, some really good info bud.