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[QUOTE="zio, post: 811276, member: 19332"]
zia says your routine sounds like Body For Life.  Not enough sets per muscle.  And only 4 reps isn't gonna cut it, unless you're doing some seriously intense power lifting.  You're not putting your muslce fibers under stress long enough to work them optimally.  I'd say get your reps up to 6-8, and more like 10 total sets per group.  And that depends on which muscle you're working.  If it's your deltoids- there's three distinct heads that require their own "workout" so to speak.  Arnold Presses, front raises, side raises, shrugs & upright rows are some of my favorite shoulder exercises, but they almost completely neglect the rear delts.

Go buy a book (or buy a coffee & hang out at the bookstore for a few hours) that shows each muscle group & what excercise targets each.  [i]Strength Training Anatomy[/i] is a book that we use a lot.  [url]http://www.amazon.com/exec/obidos/tg/detail/-/0736041850/ref=pd_sim_books_2/102-2734333-0678540?v=glance&s=books[/url]
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