Thoughts about my workout? Suggestions etc

[Neil4Speed]

I suppose this is somewhat of a follow up on a previous thead I had posted.

http://forums.beyond.ca/showthread.p...hreadid=163170

But some background. I am 5'10, 165lbs, around 13% body fat. somewhat of a muscular build. My fitness goal is to become more fuller, bigger, and put on more muscle, and be reasonably lean, ideally around 8-9% body fat.

I am 19, so I am patient realizing that it is probably going to be hard for me at this age. I am taking a protien supplement and get about 200g a day in addition to Udo Oil and a good Multi-Vita.

With my workout, I try to superset as much as possible to keep the intensity high so I get a little bit of fat burn out of it. I also skip for about 5-10 minutes after my workout.

I want to start doing Clean and Press', and also Deadlifts, but I am not to sure where to place them in.

In a nutshell, any suggestions?

Day One
Either Sunday/Monday

Flat Bench Press 4X8
Freeweight Incline Bench Press 4X8
Decline Bench Press 4X8
Dips 4X8
Swiss Ball Pushups 4X8
Lying Tricep Extension 4X8
Tricep Extension 4X8
Tricep Rope Extension 4X8
Close Grip Bench Press
Tricep Kickback

Day Two
Tuesday

Squats 4X8
Lunges 4X8
Hamstrings 4X8
Leg Press 4X8
Calves 4X8

Day Three
Wednesday

Close Grip Pull-Ups 4X8
Wide Grip Pull-Ups 4X8
Chin Ups 4X8
Cable Curl 4X8
Barbell Curl 3X8
Incline Dumbell Curl 3X8
Preacher Curl 3X8
Concentration Curl 3X8
Seated Close Grip Row 3X8

Day Four
Friday

Bicycle Crunch 3X15
Captains Chair 3X15 (Slow)
Swiss Ball Crunches 4X20
Hanging Leg Raises 3X8
Russian Twists 3X15
Side Extensions on Swiss Ball 3X15
Back Extensions 3X20
Shoulder Shrugs 5X10
Lat Pull Downs 3X10
Armpit Rows 3X10

[muse017]

Missing Deadlift, Shoulder workout.
I wouldn't work out my tricep and chest on same day.

[Hakkola]

I usually do tricep and bicep together on one day, shoulder and back together on another.

It's going to be very difficult to get fuller, bigger and leaner all at the same time.

If I were you I'd do higher weights, less reps for mass and then try to lean out a bit afterwards.