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so...

bench press 3x8
decline db press 3x8
db bench press 3x8

and...

incline benchpress 3x8
db shoulder press 3x8

all hit the tri's pretty hard...that's just a lot of redundancy. plus another two "isolation" exercises.

also...why bother with pulldowns when you can do chinups...

you never commented on how much you're eating?

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should i then be getting rid or one or both of the "isolation" exercises? the reason behind doing pulldowns was to improve my pullups which i can do but would like to be able to do more reps.

im not eating heaps and heaps as im not looking to "bulk up" as such but more to build lean muscle with minimum fat.
my diet breakdown is as follows -

breaksfast:
6:30am big bowl of cereal

morning tea:
10am a piece of fruit with a muesli bar

lunch:
12:30pm leftovers from the night before which is usually rice, pasta, noodles, with beef, chicken, turkey, tuna, salmon and veggies

afternoon tea:
3:00pm a piece of fruit with a handful of almonds

dinner:
6:00pm same as lunch

and if i workout i have a protien shake straight after.

A guy who is on a maintenance or sub-maintenance level diet needs even less volume. Your body doesnt' recover as well with fewer calories.

Besides the fact that he has 1.5yrs experience with 6-8 months being serious. I would think this is a pretty advanced split for what I would call a "beginner."

IW

so how many pullups can you do till you fail?

should i be upping my calorie intake then on a split like the one im doing. im also changing it to a 4 day split with legs and shoulders on seperate days.
when you say advanced split is that because of the amount of exercises im doing?

pitysister i can do at the moment about 6 pullups at the end of a workout.

as everyones been saying that im over doing my arms should i get rid of the "isolation" exercises for my biceps and triceps?
i did find an article on building bigger arms and was wondering what you guys thought about it. it sounds pretty good but since you guys have more experience i would like your opinon about it. the link is below.
http://www.bodybuilding.com/fun/10x1...rm_workout.htm

cheers guys

Wow man that's a lot of stuff going on. You might wanna simplify your weight training program a little.

You may be overtraining by stacking all those exercises in one day. It's good you're doing a 3 day split though.

What is your goal? To bulk up? If so I would drop the cardio. Unless your goal is fat loss it doesn't really serve you much purpose and it just means you'll have to eat more calories to gain.

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im aiming to build lean muscle with minimum fat, thats why i've included the cardio into my training program.
should i only be doing one bicep and tricep "isolation" exercise to avoid overtraining? at the moment, after i work my biceps or triceps they do feel pretty drained. usually the last exercise im goin to failure to get the 8 reps.

I think it is better if you do your exercise everyday. Because exercising daily makes a huge difference. you will notice the change in your body once you start a regular exercise routine.