Yeah, I need your help again. I'm personally very SATISFIED with my routine, but I'd really like to know if there's some better exercises I should be doing. Remember that I'm trying to gain a little muscle, but my overall goal is toning and having a ripped appearance.

I'm on a push/pull routine, but it's slightly modified as legs and shoulders are a separate day.

Monday (Pull) 5x10-15 for each exercise, all exercises done with manageable weight, not max/heavy

Bi's - Standing preacher curls, hammer curls, reverse curls (not the ones for triceps, the ones where u reverse your grip on the curl bar and go from your belly button to your head.)

Back - Rows, reverse crunches

Abs/obliques - weighted crunches, leg raises, weighted side leans.

Tuesday (Push)

Chest - Benchpress, incline dumbell press, flys

Triceps - Dips, cable pull downs, skullcrushers

Wednesday (Legs/Shoulders)

Legs - squat, hamstring curls, calf raises

Shoulders - Shoulder press, flys, shrugs

Thursday is Monday, Friday is Tuesday, Saturday is Wednesday. Sunday is rest. Tues/Wed/Thurs I do 20 mins of cardio after my workout.

I usually always feel really good after I'm done, and I've definitely noticed change, but if there's any thing I can do to really rip it up more efficiently I'd really appreciate it. Sorry for the long thread.

5x10? Too many sets. Bicep work needs to follow back work. Go heavier on the rows. And bench, and squat. Toning with high reps is a myth.

Where the deadlifts at? Change those back extensions (which I think you are calling reverse crunches) with deadlifts. I personally prefer my deadlifts on my back day, others will disagree but dont knock it until you try it.

Thanks for the help. Yes Biceps do follow back, sorry I didn't put them in order. I will start adding deadlifts lightly to my routine (i have a genetically bad back so deadlifts scare me).

Add in deadlifts, start off incredibly light until you get the form down. Add in some pull ups too.

Genetically bad back? JRH?

Shoulders should be with push. Legs need their own day, if not 2.

Just follow Joe Defranco's Westside for Skinny Bastards III. All your prayers will be answered.

Running counts as a leg day, right?