Training routine critique and help

Good day everyone. I am new on the forum and cant wait to read through some of the interesting topics here.

I hope you guys and girls wont mind helping me out by looking at my gym routine.

My stats are;
Age: 33
Height: 202cm
Weight: 106kg
Training time: About 6 years on and off

Goals: to fit my size. No bodybuilding but more the look of someone like Sonny Bill Williams.

I currently train 4 days a week but no cardio.

My routine as follows;

Monday
Overhead triceps press both arms 3 x 8
Single arm tricep pressdown 2 x 8 per arm

Barbell front squat 4 x 10
Barbell deadlift 3 x 8
Machine leg curl 2 x 10

Machine calf raises 4 x 15

Dumbbell front raises 2 x 10
Machine shoulder press 3 x 8

Tuesday
Body weight dips 3 x 15
Barbell flat bench 3 x 8
Barbell incline bench 3 x 8

Cross over cable pull for back 3 x 8
Machine lat pulldown 3 x 10

Pulley machine biceps curl 3 x 10
Pulley machine single arm bicep curl 4 x 10

Thursday
Overhead triceps press both arms 3 x 8
Body weight triceps dips 3 x 15
Pully machine triceps pushdown 2 x 10

Smith machine shoulder press 3 x 8
Pulley machine side raises 3 x 8

Dumbell lunges 2 x 15
Leg press 4 x 10
Machine leg curl 2 x 10

Standing calf raises 4 x 15

Friday
Pulley machine incline crossover 3 x 10
Pulley machine crossover 3 x 10
Pulley machine decline crossover 3 x 10
Barbell flat bench 5 x 20

Overhead pulley machine biceps curl 3 x 8
Machine bicep curl 5 x 20

Pulley machine pull to face 3 x 10
Straight arm pulley machine pulldown 2 x 10

I know some of the names might not make sense but I use a app to record my routine.


The problems I am facing now is whether this is correct or not, meaning should I stick with this routine or not, and secondly when I do any barbell bench or dumbell bench I dont feel it in my shoulders, I feel it only in the area between my pecks and my shoulders which is frustrating because I want my body to look in proportion as it should.

I am also not seeing any growth lately and I know that has to do with diet but for now I want to fix my routine if it needs fixing then I will create a thread regarding my "diet" in the appropriate section.

My form is obviously not perfect but I would say it is good form. I also dont ego lift because as soon as I go to heavy I start using other muscles to lift the weight.

Thank you for taking the time to read my post and I hope someone will be kind enough to assist me.

Everyone to their own for starters I would include more shoulders, front, rear, side delts and traps

lobo wrote: Everyone to their own for starters I would include more shoulders, front, rear, side delts and traps

Thank you for the suggestions. I forgot to add in my initial post that I workout from 1530 to 1630. I have to then collect my kids from crèche so it is difficult to add more exercises thus I want to optimize, or redo, my routine for maximum results but without running through the exercises and doing things with poor form.

First of all try adding cardio and a good diet.Not gaining muscle,you are not eating enough.

Henru wrote: First of all try adding cardio and a good diet.Not gaining muscle,you are not eating enough.

Yes that was my thoughts also. I have only recently started to "diet" so it is still a bit difficult to get all the food down.

I will post my "diet" soon in the correct section.

lobo wrote: Everyone to their own for starters I would include more shoulders, front, rear, side delts and traps

I agree with this, guys tend to underestimate the importance of good shoulders, they transform a physique.

From personal experience, you can kind of train how you like, just have to learn how your body responds and stay safe. The key is consistency.

Agreed with all of the above - if you want the SBW type look then cardio is a must. He has massive shoulders and arms, lean chest, huge legs and a relatively small waist. Eat clean!

Jonny wrote: Agreed with all of the above - if you want the SBW type look then cardio is a must. He has massive shoulders and arms, lean chest, huge legs and a relatively small waist. Eat clean!

Thanks. I should have been more clear on the "look" I am after. I did some research and it is called Bear mode or something to that effect.

It comes down to, without sounding rude or insulting anyone here, but not the look of bodybuilding or someone competing in fitness etc.

Apart from the comments already given about including more shoulders it is pretty impossible to comment without knowing your diet and also how intensely you train. I see people at the gym going through the motions all the time and wondering why they don’t get results. There is training and then there is TRAINING. If you want gains you need to TRAIN and eat accordingly. With my training foe example, if I quote 3x8 of an exercise, I may actually do 6x8 with the first 3 sets as feeder warmup sets. The 3x8 are the working sets where I leave nothing left in the tank. The last set will be incredibly tough to finish.