Ok think Ive been doing it wrong so can you have a look and give me some tips please? I do Chest & Arms at home as well as abs as the gym i have access to is pretty shite.

split up into 4 days:
Chest/Arms :

Chest:
Incline bench @ 40 kg (bitch I know) 3 sets of 8 reps
Incline Flys @ 15kg on each DB, 3 sets again of about 8
I cant do cable cross overs or decline benching at all, ive no access to it.

Arms are:
Standing DB Curls 15kg each arm 3 sets of 6-8
Concentration Curls (the ones inside leg) 15 kg 3 sets 6-8 again

Dips for triceps usually 3-4 sets of 15


Next Day Legs at gym:
3 sets of squats with about 15kg in each hand. no comment
Calf raises with 40kg
Leg curl machine @ 35kg 3 sets
Leg press If im able for it 3 sets of 8 not sure what weight it is cause the stickers are ripped off it..
sometime hamstring machine 3 sets

Next day Abs at home:
3 sets of side bends with a dumbbell
the oblique bicycle thing, usually 3 times each time until I cant continue
then get the execise ball and with my legs move it up towards my core in the air and take it with my hands right back down to the floor near my head and then bring it back up to my core and give it back to the legs and lower it back to the ground (dont know what that ones called!)
do that one 3 times again till failure,

Next day Back at gym:
Lat pull down 35kg 3 sets
Shoulder shrug 15kg in each hand 3 sets until failure each set
Shoulder press with dumbbell 3 sets about 12kg in each hand
Bent over row 3 sets for each side about 15kg

Ive seen gains myself definately but not sure if its up to all your standards!

Thinking of splitting chest and arms into different days as I said in my "Arms & Chest Workout" post!

Thanks
 

don't panic mate... u are training so thats the start but now u gotta sort out them workouts.

The internet is not bad for info or i recommend start buyin books and readin as much as poss. Avoid ALL the magazines... they're shit!

Get a book on how to train with samples and don't get one with a pic of some juiced up disaster on the front!

Also google example workouts. That routine needs improving if u are to keep progressing!