I've been doing this routine for about 3 months and while I have seen gains I'm not getting the results I want. I'm 5'9 167lbs, I'm not scrawny but I could be bigger and I just have some chub in the usual trouble spots around the waist. I'm not looking to get huge but I'd like to drop this fat and put on some more muscle .Maybe some of you could fine tune it and let me know if I'm over training or undertraining.

My bench max is 210
My squat max I'm not sure of since I havent tried it after having ACL repair a year ago. It's at least over 320 as far as I know as I can finish the 320 weight chart set pretty easily. 330 next week behbeh.

I do cardio on the days I lift. 15-20 minutes on a stationary bike at about 75 rpms on level three resistance. I ocasionaly run on the track but it's hard on my leg sometimes.

When I lift I use a push/pull sort of routine. For example, on Mondays I do a set of bench press then immediately do a set of EZ bar curls and rest for 60 seconds (or sooner if I feel I'm ready for another set). I do this for my entire week's workout.

Tuesday, Thursday, and Saturday I do my situp and neck routine.

Monday - Chest/Biceps
Barbell bench 5-5-5-5-5
Incline Barbell bench 12-10-8-6/12 drop set*
Dumbbell bench 12-10-8-6/12
Dumbbell incline becnh 12-10-8-6/12*
EZ Bar curl 12-10-8-6/12
Alternating dumbbell curl 12-10-8-6/12
Alternating dumbbell hammer curl 12-10-8-6/12

Wednesday - Back/Triceps
Wide grip Lat pulldowns 12-10-8-6/12
Close grip Lat pulldown 12-10-8-6/12
One arm dumbbell rows 12-10-8-6/12
Bent over Barbell rows 12-10-8-6/12
Triceps dumbbell kickbacks 12-10-8-6/12
Tricep cable pushdowns 12-10-8-6/12
EZ bar skull crusher 12-10-8-6/12

Friday - Legs/Shoulders
Squats 5-5-5-5-5
Dumbbell lunges 12-10-8-6/12
Flexors 12-10-8-6/12
Extendors 12-10-8-6/12
Overhead barbell press 12-10-8-6/12
Upright barbell rows 12-10-8-6/12 + shrugs to failure
Front and side dumbbell raises superset 12-10-8-6/12

Situp and Neck routine
Weighted regular situps 25-25-25-25
Standing oblique twists to 100
Neck isolations front, back, and sides 2 sets - 15 seconds each.

Phew.........that's it.

I eat six small meals a day, I try to keep the calorie intake low but protein intake high and the fat to a minimum. I probably eat around 1700 calories a day with usually about 120-150 grams of protein and ALOT of water.

Ok, hopefull if none of you have fallen asleep reading this someone can let me know what they think.

Too many exercises for the same muscle group. Example do only two chest exercises if you must do more than one. Maybe flat barbell then incline DB. More is usually not better in this department.

Not enough calories. Even if you want to lose fat you need to eat enough to keep your metabolism high.

More protein.

Abs should be done heavy. They're no different than other muscles. 5-12 reps or so.. no 25. Move that situp and neck stuff to whatever other day you want when you're working out anyway and not more than twice a week.

Kickbacks are silly.

Biceps are tiny muscles. If you are doing heavy back work on the same day as biceps you've already hit them hard so at most one isolation exercise. Probably don't even need that.

Running really isn't that great. Interval training sure, but if by running you mean a long jog: no good. Morning walking if possible (possibly an incline) and whenever you can otherwise to help keep fat down.

I don't know what this 12-10-8-6 stuff is supposed to accomplish. Just use the same weight across the board for 2 or 3 sets and the same rep range.

If you're doing all those squats you shouldn't be able to do a lunge without wanting to cry.

ok this could go on all day and there are plenty of articles and other threads that go completely against this type of routine

http://www.sosuave.net/forum/showthread.php?t=110033
also see: pretty much all the stickies on www.ironaddicts.com

Good lord man, you do ALOT of sets. Cut back a few sets.

wayyyyy too much. start over. get a new routine, one that's focused. while you're at it, plan to eat a whole lot more. around twice what you're eating, perhaps.

try WBA's (http://www.sosuave.net/forum/showthread.php?t=110033) or Rippetoe's (get his book "Starting Strength")

First of all, you're doing too many days and not allowing your muscles a chance to recover. Secondly, you you need to eliminate some of those exercises and focus on just basic routines. Third, you have too many sets-for you to exercise like that, you can't possibly be getting enough resistance in order to stimulate the muscle if you're working out like this.

Do a M-W-F format with full body workouts, no more than 10 exercises. Do all your sets to muscular failure.

Nightwing, I like the routine you suggested it's one I've done.

One other comment for the thread author is, you should change your routine up often, it's a good idea.

My favorite routine is a full body routine, because you know you at least hit everything that week, even if you meet the gym.

My most recent workout routine was only a one body part per day routine (allows me to get it done in 15 minutes or less when I'm really pressed for time). But only one problem with that is that I don't get into the gym quite often enough so I miss hitting everything. Because of this,this week I'm going back to the full body routine.

THe full body routine I did also varied the reps. One of the days was a 5 rep day. One was a 10 rep day and one was a 15 rep day. I took advantage of different exercises on the different days, but normally only did 1 exercise for each body part on a given day.

This is convenient, you can get the lifting done in 30 minutes a day and then do cardio.

what does '6/12' mean?

You are making the same mistake I did in trying to make a super routine that includes everything.

As a beginner, you just need one type of curl. At the most 2 types of chest presses. At the most 2 types of rows, ect. When you feel that you are not progressing with that exercise, THEN do a variation.