Hey, newbie here need some advice please.

Hi, like I said I am new to the forum.
I have been hitting the gym for 12 months now, started to realize that I'm not really improving anymore. So I decided to get advice from you guys on my training program.
Any good criticism would be much appreciated, thanks in advance guys.

My training program ATM:

Monday: Chest(4 exercises), triceps(3 exercises) and some slow paces cardio.
Tuesday: Back(4 exercises), biceps(3 exercises) and abs.
Wednesday: Shoulders(4 exercises, forearms and slow paced cardio.
Thursday: legs(4 exercises), calves and abs.
Friday: Triceps(4 exercises), Biceps(4 exercises)and slow paced cardio.
Saturday: Resting day.
Sunday: Resting day.

I am asking you guys because you have a lot more experience than me in this life style.

Oh yeah a little about myself.
I am 20 years old, I weigh about 82kg (going to read the diet tips on this forum to improve my weight and diet).
I am about 1.82m in height and I am just training to gain a little muscle and get in better shape so I don't have to feel awkward when I am shirtless.

Thanks in advance again for any help.

82 @ 1.82 - You probably don't look bad. First things - if your diet is not right, you won't make progress no matter what. Secondly, WHAT exercises?

Most exercises should be compound movements, leave the machines alone (except for triceps IMO). Use mostly dumbbells and barbells. Smith machines are also more risky IMO, I snapped my left shoulder on a smith machine and to me it just feels unnatural.

Also, do deadlifts and squats. Although they ARE dangerous exercises, they can be done safely by starting off very light and working your way up weekly.

I'm a natural guy, very small and i consider myself as one of the least experienced on this forum. Six weeks ago I started doing my legs for the first time after about 8 months back in the gym and doing deadlifts. My last set deadlifts was 30kg (Laugh, you may) but I focused on perfect form. Today, six weeks later and about four weeks on a cut, I did 70kg with ease, considering going up to 80-90kg next week. Like I said, no gear, small weak guy and on a cut.

Anyway, I believe that deadlifts and squats release the most test of any exercise. When I'm done with a set of deadlift/squat my heart beats at like 13000 bpm (hyperbole I know0 - but that tells me something.

Thanks for the advice, I usually stick to the free weights I dislike the machines. deadlifts is one of my favorite exercises for back training. I am quite lean but I am struggling with some flab on the stomach sigh.
I will post a list of exercises I usually do on each day when in just a minute.
Yes diet is key I am reading up on building a better diet plan for myself and will probably post it here for some advise when I'm done.

1) Squats and oats.
2) Too much arm work for a newbie. Focus on your back, chest and legs with compound movements mostly.
3) What exercises you doing for shoulders? Depending on how you work them you may want more space between the shoulder and back workouts.
4) If you give the exercises of your routine we can help you a bit further.
5) Consider a splitting your routine and doing cardio on off days. You are spending a lot of time and lifting frequently. Changing your routine will prevent stagnation itself. Many can testify to this.
6) 20 years old. Hope you are chowing bud! Refer to pointer 1.
7) If you are hitting your core hard once a week, that's all your abs need. Cause you already have a leg day (refer to pointer 1) and you do cardio.

Hope it helps man.

Wimmas wrote: Anyway, I believe that deadlifts and squats release the most test of any exercise. When I'm done with a set of deadlift/squat my heart beats at like 13000 bpm (hyperbole I know0 - but that tells me something.

Absolutely!

I am quite lean all round except for my stomach, have a bit of flab there lol.
As for the exercises I do, is as follow:
Chest: bench press 4sets, incline press 3 sets, dumbbell flyes 3 sets, cable crossovers.
Back: wide grip pullups 4 sets, lat pull downs 3 sets, T-bar rows 3 sets, dumbbell rows 3 sets and deadlift 4 sets(only do deadlifts every second week)
Shoulders: seated military press 4 sets, side lateral raises 3 sets, front raises 3 sets and dumbbell shrugs 3 sets.
Legs: Squat 4 sets, leg press 3 sets, leg extensions 3 sets, lying hammy curls 4 sets and lunges 3 sets.
Calves: standing calf raises 4 sets, seated calf raises 3 sets and donkey calf 3 sets.
Triceps: skull crushers 4 sets, tricep push downs 3 sets, close grip bench press 3 sets and free dips 3 sets.
Biceps: dumbbell curls 4 sets, preacher curls 3 sets, barbell curls 3 sets and hammer curls 3 sets.

Cool thanks.
Oats is my breakfast everyday love it!
Ok so I should rather drop the extra arm work with my chest and back days, and stick with my cardio but on my off days if I understand correctly and doing my abs and core workout hard once a week and I'll be on the right track?

I really appreciate the help guys.

I am quite lean all round except for my stomach, have a bit of flab there lol.
As for the exercises I do, is as follow:
Chest: bench press 4sets, incline press 3 sets, dumbbell flyes 3 sets, cable crossovers.
Back: wide grip pullups 4 sets, lat pull downs 3 sets, T-bar rows 3 sets, dumbell rows 3 sets and deadlift 4 sets(only do deadlifts every second week)
Shoulders: seated military press 4 sets, side lateral raises 3 sets, front raises 3 sets and dumbbell shrugs 3 sets.
Legs: Squat 4 sets, leg press 3 sets, leg extensions 3 sets, lying hammy curls 4 sets and lunges 3 sets.
Calves: standing calf raises 4 sets, seated calf raises 3 sets and donkey calf 3 sets.
Triceps: skull crushers 4 sets, tricep pushdowns 3 sets, close grip bench press 3 sets and free dips 3 sets.
Biceps: dumbbell curls 4 sets, preacher curls 3 sets, barbell curls 3 sets and hammer curls 3 sets.

Cool thanks.
Oats is my breakfast everyday love it!
ok so I should rather drop the extra arm work with my chest and back days, and stick with my cardio but on my off days if I understand correctly and doing my abs and core workout hard once a week and I'll be on the right track?

very vaguely read over your routine and i noticed you dont work your rear delts in your shoulder routine :ohmy:. That needs to change buddy, start doing some reverse flys to hit the rear delts.

personally i like to do 2 differnt rear delt excercise, with a total of 8 sets in my shoulder workout and ill hit them a again with back.

Thanks, will add it in my routine.
Does the rest look alright or is there still things you would add or exclude?

the rest looks fine hey, every now and then you could add in some drop sets to your workout, to change things up. The more you train the more you learn about your body and witch exercise's and style of training works best for you, i like too change my workouts up every time i train, even if im just swopping exercises around from last week.

Thanks a lot
Will change my routine accordingly.