my training programme now

[liverpool_king]

this is what i train for chest and triceps , can any1 tel me if this is good or shit? and advise me on wat i should be doing?

Chest
flat bench sets of 4, 12 reps
incline bench sets of 4, 12 reps
incline flyers sets of 3 , 10 reps
flat flyers sets of 3, 10 reps
dips sets of 4, 12 reps

tricep

dumbell tricep extensions sets of 4 , 10=12 reps
super set push downs with reverse pushdowns, 4 sets, 12, reps
seated dumbell extensions 4 sets, 12 reps
tricep kickbacks 4 sets, 12 reps

is there much i can do to improve this workout?

[Maveaider]

Try to include a set of close grip flat bench for your triceps. Compound exercises are better than isolation exercises, so don't get carried away with the latter. I do only one isolation exercise for my triceps: barbell skull crushers.

And I'd have put "dips" into the triceps workout.

Otherwise it looks good; just make sure you don't overtrain.

[PowerHouse]

Why so many reps?

[Mean Machine]

Yeah i thought that too, why so many reps, i rarely go above 8 reps on any exercise. I like to keep it as heavy as my form allows.

[eqpfunk]

What are your goals? BTW doing 10-12 reps is by no means the holy grail of lifting. Lift heavier. Some people do a 5x5 at approximately 70-80% of their one rep max, some people do more sets and fewer reps etc...

If you're a beginner you should consider pyramiding down, so increase weight on 2nd, 3rd and 4th set while decreasing reps: 8, 6, 3....

[liverpool_king]

my goals r to bulk up i want to gain another 14 lb's to 20lb's am 5ft 10 and weigh 170 lb currently

[PowerHouse]

Originally Posted by liverpool_king

my goals r to bulk up i want to gain another 14 lb's to 20lb's am 5ft 10 and weigh 170 lb currently

If you want to get bigger you need to eat more. Deadlifts, squats, rows, good mornings, and bench has really helped me gain more muscle mass. So I would try to incorporate those into your workout program.

Add more weight and do less reps. Train hard.