Expert: Harry Hayfield - 8/11/2010

Question
  Hey , Mr Hayfield     ,  It feels great to finally  speak to you ...so awesome. names  Shon I'm 22 weigh 200 lb. I'm 6.4 ft . I want to get a nice balanced physique( buff with a trimmed middle) but at the same time also want to have some athleticism some mammoth strength to tag along .my current workout:                                              
Mondays/Fridays .For chest: bench press 4 sets; 6-8 reps .Incline press 4 sets ;6-8 reps .Dumbbell bench press 3 sets ;8-10 reps .Incline dumbbell press 3 sets;8-10 reps .For biceps:  biceps curls (strait bar) 4 sets;8-10 reps. Preacher curls 4 sets; 8-10 reps .Concentrated curls 3 sets; 3-5 reps . Biceps  curls (easy bar ) 3 sets; 3-5 reps.4 sets of incline push ups ,setups ,leg ups  ,pushups reverse leg ups, triangle push ups  and v ups.                                                                                                                        Tuesdays/Saturday. For legs :Leg extensions 4 sets 12 to 15 reps .Leg press 4 sets; 10-12 reps .Leg curls 4 sets ;8-10 reps . Squats  3 sets  ;10-12 .Dead lifts 3 sets 8-10 reps .I also do 4 sets of front, side and back leg raises, kick backs and                                             squat jumps.                                                         Wednesdays/Sundays .For back: Lat pull-ups 4 sets; 8-10 . Pull ups 4 sets; max reps .Back rolls 8 sets; 6-8 reps . bent over rows 8 sets ;8-10 reps .for shoulders :military press 4 sets ;6-8 reps .Shoulder press 4 sets; 3-5 reps .lateral raise 4 sets; 8-10 reps .Front dumbbell raise 4 sets ;8-10 reps .Back fly 4 sets ;8-10 reps.Tuck lever pull ups 1 set; max reps.  180 second static holds(you know,like when you fall you just get back in the position and start counting where you left off)blanch progression,tuck lever,reverse lever , iron cross .                                                                                         Oh man, i just get tired thinking about it .I stared this particular  schedule 3 moths ago . Also on all workout days : toe raises 8 sets ; 15 to 20. setups 4 sets ;15-20. Vertical leg ups 4 sets of ;15-20 .3 sets neck exercises 15-20 .straddle  stretch 3 sets ;60 seconds. All three splits 3 sets;60 sec. Bridge 3 sets;60 sec. Shoulder dislocation 3 set ;10 reps ( griping a long but light weight rod or stick of some sort and swinging it from the front of you over head to your but and back again)this is to stretch the chest muscles . I  wont to know the exercises that give body builders  that great look .If you analyze my workout schedule  and find flaws pleas tell me and why you think so . thank you for your precious time .oh yeh, two more things, could you explain the recovery aspect, how often i should do the exercises you  recommend and what  you think about gymnastic static progression exercises like the blanch , tuck lever and the L sit/hang etc .hey ,thanks again .


Answer
If it is any consolation, I got tired just reading it (partly due to the fact that it was all bunched together making it impossible to seperate). Could I ask you to e-mail the question to harryhayfield at googlemail dot com and I will try and answer this question via that method?