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couple things…you’ve got alot of redundancy w/o enough variation. For example, Flat Bench Press with the bar, followed by Flat bench press with bells…58 reps of the same motion (yeah, i know bar vs. bell, but still)…try switching up with one flat and the other incline/decline.
You are working your biceps all 5 days…curls and pulldowns…not good for recovery. And no tricep isolations. I’d swap all “Push” muscles for one day, then “Pull” on the other. Push – chest, tri’s, shoulders. Pull – bi’s, upper back. Then on the third day – legs and core (you have no core sets – abs and lower back…those are key!) Don’t workout the same muscle groups w/i 48 hours, but you can cardio everyday.

yes you will also you can go out for a jog and run for like 10-15 mins helps the leg muscles Altot.

If you keep to it yeah but that is pretty hetic.
Good luck, I don’t think you need our advice. It sounds like you know what your doing.

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That’ll work but try adding more protein than that. More protein will help your muscle grow as well as lose fat. Also do work on you’re legs as well, no help just working on upper body strength. Try doing squats, that’ll give you an all over body workout that’ll burn and build.

1) Listen to the guy above me. He is right on everything. Especially the part on push/pull movements and recovery.
2) Lower your rep ranges 5-8 keep sets 3+ if muscle size/strength are your goals.
3) Most of fat loss has to do with nutrition more so than exercise. It’s much eaiser to manipluate your bodies BMR and let it do the work for you.
4) As for the protein; the powder only helps you “supplement” your protein intake. That means it helps you meet your protein requirements. Post workout protien intake is beneficial because or protein synthesis but not more important than just meeting the daily requirements. If protein intake is not met within your daily requirments then you can expect to lose muscle that simple. Once you have that down then you can work on cycling it.

I think quiktruk nailed it, what your doing is completely retarded and I wouldn’t doubt if you continue with that regime your going to injury your pecks, I mean seriously….why would you do flat bench, then go straight to flat dumbbell bench….same muscle man. Don’t plan on gaining to much muscle unless you change your workout routine.

qwiktruk said it right. the only thing i would add is, you say can i gain muscle and loose fat. NO you cant do both at the same time. to gain one lb ( of muscle ) you HAVE to consume 3500 calories. if you dont eat, your not going to gain muslce, your body will not recover, because when you lift, your tearing your muscle fibers, and when your recovering, your body over repairs them. so they get bigger. so to loose weight its the opposite. you have to burn 3500 calories. so what alot of body builders do is spend the winters getting huge gaining like 30lbs. then once spring starts start dieting and running all the time and doing high rep workouts to burn the fat off and show the muslce you gained months before