Hi guys, i need some advice for my workout plan listed on below. 
I'm 21 yrs old, 175cm height, 64kg.
As i workout almost a year and i find out my body just a slighty bigger than last year and i don't know why. Maybe because i always change the plan due to i dint go to gym and without taking any supplement. Below are my workout plan. Please advice. Thanks.

Tuesday 
Military press 3x10   10kg
Side raise 3x10   6kg
Dumbbell bicep curl 3x10   6kg
Precher curl 3x10  6kg
Tricep extension 3x10   6kg
Tricep push ups 3x10 (body weight)
One arm row 3x10   9kg
Push ups 3x13

Friday
Dumbbell bicep curl 3x10  6kg
Precher curl 3x10  6kg
Tricep extension 3x10  6kg
Tricep push ups 3x13 (body weight)

Sunday
Dumbbell bench press 3x10  
15kgx2 17.5kg
Cabel flies 3x10  20lbs
Dumbbell bicep curl 3x10  6kg
Precher curl 3x10  6kg 
Tricep rope pull down 3x10  25lbs
Tricep cabel pull down 3x10  25lbs

as i see it ur focusing too much on isolation. doing big compound exercises like squats and deadlifts trigger the secretion of all sorts of growth hormones and testosterone that will tip your body as a whole anabolic state, which favors an overall muscular development. we will never reach our maximum potential by targeting each muscle apart with isolation movement. that's why these big compound exercises are the fundamental basis to every successful training routine. it's time to grab a barbell and get crackin at it

solely rely on whole food is ok but taking protein shake pre & post workout is way more better, ur body is craving for protein after an intense workout so u need something which is simple and fast-acting to fuel up ur body.

This post has been edited by Berrymore84: Nov 2 2010, 03:56 PM

too much isolation exercise...

follow some of the routines ard.
u can check bodybuilding.com for allpro beginner's routine.

did u increase the weights after few months? from what I know, using the same weight over and over again(even tho u increase the number of times u do it) will only maintain your current muscle size, if u slowly gear up to heavier weights then it can grow bigger..

Oh I see,even though if u increase the number or reps,if its still the same weight,the muscle size will still be the same?

Ah,time to buck up now

N do you own a barbell? I don't, maybe we should get one..

Yes i increase the weights, but just for my chest and back workout. Because i can't even lift a single 6kg dumbbell curl properly on last time. Now i want to do it all over again. SHIT!!

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Added on November 2, 2010, 6:28 pmSo which should i follow? Is that my workout plan doesn't work properly for me??

This post has been edited by Ice BabY: Nov 2 2010, 06:28 PM

yeah ur muscles have reached a plateau or in other words they have gotten used to ur current weight

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Added on November 2, 2010, 10:16 pmyes i second ijnek's suggestion. bodybuilding.com has a full listing of best rated exercises for you to choose from.

http://www.bodybuilding.com/exercises/

ur routine is ok u just have to incorporate some compound exercises into your workout that's all. compound exercises are movements that work multiple muscles at once (eg dead, squats, pull-ups/chin-ups, military press) and help you to gain muscles faster.



This post has been edited by Berrymore84: Nov 2 2010, 10:16 PM

where's your deadlifts, squats and pullups/chinups?

I workout in home so dont have any pullups for me.. and for deadlifts and squats i will + to my workout plan.. after this will be perfect? and how long time should i have to change my workout plan?

Bro, you can do pull ups at home. Just go get the pull up bar. Some have to screw, some don't have to. Costs around RM50 from most fitness stores.

sound like a cool tool...

the unscrew bar..izzit expensive?

cn provide pic

I got mine from Kettler for RM50 something, should cost slightly less in other fitness stores. Don't have a picture right now, I already dismantled it and stored it in the store room bro, 'cause I can't leave it attached to the door frame, the contractors wanna install the wardrobe/bed.

Its just a bar that you can extend its length to fit your door frame perfectly, then just extend it slightly more so its jammed there. I think. Can't explain properly, sorry. Hahaha.

hello, i want to ask can i perform deadlifts with a dumbell? i dun hv barbell

u can

so the effect will be same as barbell

Hi,your pull up bar that u have,would it be something like this? Pull up bar

It doesn't need any screws,you sort of just stick it to your doorway based on what that guy showed,so I assumed that ur bar is similar?So u can get those kinds from Kettler?

i understand...
n watched the tool in utube..

where can i buy it....

any seller from lyn?

Kettler or any other fitness stores. I have no idea if anyone is selling it here, go search.

err wat shud i ask them when i arrive the fitnes store?
pull up bar?

Yes. Pull up bar / Chin up bar, same thing.

Yo is it better to get a barbell for squats and deadlifts or dumbbells will do?

either one would do. but its dreadfully expensive to add weights though, not to mention what it would do to your floor tiles if you decide to go heavy..
i calculated the weights for me to squat 1.5 x bodyweight and plates alone are 1k++ . Would much rather paying for gym fees than building my own gym set at home

actually dumbell is better compared to barbell.. barbell dont allow full range of motion that dumbell have.. and is more prone to injury. The problem with dumbell is that the weight is limited.. compound exercise like squats need to use heavy weight.

The only way to make yourself more prone to injury is to do the exercise wrongly, with too much weight.

How heavy must u squat?10KG not enough for beginner?

How heavy depends on the individual, if you can squat 10kg and feel the "burn" after doing X amount of reps with X amount of reps, and get good gains, then why not?

Ah I see,well first time I did it,I can indeed feel it working and the next day,it was a bit sore

But one thing I still dun get,squats is a compound exercise,it trains the a few legs muscles and the lower back,but I don't get how it can help in overall muscle gain?

Try not to use too much weight at one go. I would suggest you to start slowly and once your body have adjusted to the weight, then only you slowly add more weights to it. You do not want to strain your muscles too much till the point that you're not able to work out for the next few days right?

Yea of course

http://forum.lowyat.net/index.php?showtopic=312826&hl=

Ah thanks for the link