K thanks. I got it. I'll stay with my diet, and if im not gaining weight i'll add more.
Can you Soldier and/or you guys tell me if this routine is good (hell I could be following it for the next 13 years lol)
Mon: Lower
Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
SLDL 3-4X6-8/3'
DB Lunges: 2-3X10-12/2'
Another leg curl: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'
Seated calf: 2-3X10-12/2'
Tue: Upper
Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
Incline bench 2-3X10-12/2'
Pulldown: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'
Thurs: Lower
Deadlift: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
leg curl: 3-4X6-8/3'
Leg Extensions: 2-3X10-12/2'
AnotCalf raise: 3-4X6-8/3'
Seated calf: 2-3X10-12/2'
Shrugs 3x8-10 (I know this is an upper exercise, but just did it here so upper day isn't too cluttered)
Fri: Upper
Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
possibly add in incline flys 3x10
shoulder press: 2-3X10-12/2'
weighted chin up: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'
Hows this look? Will my arms grow also with only 4 sets a week? and is that enough shoulder work?
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