[jtcity776]

I just posted this on the conditioning forum, and I brought it here cause they said so.

Ive been off training for 4 months, kept active with running and boxing though.
But I wanna get back into weights. I want to get bigger, im 74kg, and would like to get bigger, I was 81kg last year and was in better shape too.

Im gonna be taking my vits, BSN creatine, On whey and some universal:real gains, cause I wanna bulk up a bit. and Im considering taking No-Xplode. Taking the supplements is because I dont have much time to cook 5-6 meals, only maybe 3-4 meals a day, and that would be done with me cooking and preparing a bunch of foods and storing them.

Ill be doing either skipping, running or rowing machine on my non training days.

So what do you think of this weight training program for myself.
I wanna bulk, and Im gonna train 3 days a week. certain body parts, twice a week, because I wanna focus on getting my arms and chest a bit bigger. I can only do 3 days a week, due to work and other training.


Monday:

Chest:
Bench press
Incline bench press
Flies


Biceps:
Seated bicep curl
Preacher curl Barbell or EZ-Bar
Concentration Curls

Triceps:
Bench dips
EZ-Bar lying tricep extension

Squats 5x5


Wednesday:

Back:
Deadlift
Dumbbell lying down row
Pull-ups

Shoulders:
Seated shoulder press
Dumbbell lateral raise

Dumbbell or barbell shrugs


Friday:

Chest:
Bench press
Decline press
Dumbbell press

Legs:
Squats
Leg extension
Barbell seated calf raise

Biceps: ( yes I like to work my arms)
Dumbbell curls
EZ-Bar preacher curls
Concentration curls


Triceps:
Close grip bench press
Bench dips
EZ-Bar lying tricep extension



If anyone could suggest some tips, or ways to make it better, or even say this is not a bad program and would work if I trained hard and ate well.
Also, what exercises could I superset? What kind of reps and sets should I do? 5x5?
I dont have accesss to a gym, only a squat rack, bench, weights. and preacher set.

Would I have much less gains doing my program instead of doing something like this:

Day 1:
Back Squat 4 x 6
Incline Bench 4 x 6
Power Clean or Snatch 5 x 2
Pendlay Row 4 x 6
Abs/Core

Day 3:
Box Squats 8 x 2-3 (Done Westside Dynamic Style) 50-60% 1RM; 60sec rest
Standing BB OHP 4 x 6
Pullups 4 x 6
Power Shrugs 4 x 6
Abs/Core


Day 5:
Front Squats 4 x 6
Bench Press 4 x 6
Hang Clean + Split Jerk 5 x 2
Pendlay Row 4 x 6
Arms 2-3 x 8-12 each

Ill be doing my program for 8 weeks. Maybe I should split the 2 into 4 weeks each?

Thanks and sorry on my lack on knowledge on weights and stuff.