What am I doing wrong???

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posted by bohotes

Hello,

Ill start with the necessary info
Im 20
6'0
170 lbs
16% - 18% bodyfat, (from an online BF calculator. probably not too accurate)
Start working out 5 days a week about 6 months ago.

Ill list my workout below but first
my problem is with my upperbody. below my abs are coming out great, im getting results quicker then I expected.
Im still workin on the bottom abs which Ive been running more to get them harder.
However, my triceps are getting bigger, my biceps are not. I can deal with small arms but my pectorals are not getting anywhere and i feel ive been working them hard. So below is my workout for days that im doing upperbody.
I do my upperbody just about every other day. Sometimes due to work schedule I can only get to the gym to do it every 3 days, sometimes.

Here is my workout.

I start with 3 sets of 10, bench press with dumbells. right now I do 50 lbs each.

Ill do trains for biceps, I just started trains, before I did cable resistence but now i do 10 curls of 30 lbs , then 10 of 22.5, then 10 of 15, then 10 of 10lbs
2 dumbells at a time.

Then I do a pull down cable restistence for triceps its set to 7, I believe thats
7 X 12.5lbs so its around 105lbs.

I do the pulldown bar (modular lats????) set to 10, (10 X 20lbs) 200 lbs

I do about 200 crunches divided in about 3 sets.

3 sets of crunches on the weight resistence machine at about 130 lbs.

I do a couple of other light workouts like 1 or 2 reps on other machines for pecs and biceps but not much.

Then lastly I run anywhere from 10-25 mins on the treadmill,
it varies because sometimes i run, then sometimes I run like crazy fast, then sometime i do it at a decline.

SO my questions are, what can I do to get bigger pectorals and biceps?
Also does it matter if I run after my workout, or would I get better results if I ran before my workout, I only save it for last cause I go all out when I run and have no energy left basically?

Id appreciate any info, please help me!
Thanks

posted by Smallguy

if your gonna od cardio ideally it sohlud be done in the morning on an empty stomach

for oyur workout your donig too much upper body every other day is gonna over trina u fast

look my my journal or silverbacks workout if you want a split that works

posted by bohotes

hello
thanks for the reply.
I looked in your profile for your journal link. i cant find it can you post a link for it? thanks.

posted by Smallguy

here http://www.bbforums.com/showthread.php?t=1606

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