advice on workout please

[bubba_dave]

Mon / Wed / Fri (3sets x 8reps)

Bench Press
Shoulder Press
Bicep Curl
Dips
Chin ups
Pec Deck
Tricep Pushdown
Leg Press
Leg Extension
Seated Row

Tues
HIIT run 30mins

Thurs
Long Run 10k plus

Sat
rest

Sun
5k run 22-23mins

Diet

7.30am Oats with skimmed milk, banana and small OJ.
10.00am Tin of tuna 200g, 150g of Long grain brown rice
12.30pm Chicken with veg
3.30pm Steak and veg
5.00pm Whey protein shake
7.00pm 200g Cooked Salmon with 250g Sweet potato's and serving of veg
10.00pm oats with skimmed milk

My gym has no squat rack, only one barbell I think, but has smith machine I use for bench press and plenty of dumbbells.

I'm 24, pretty thin at 6'4" (13.5 stone) and I'm looking to stay lean but put on some muscle i.e. don't want to get that big but look defined.

The reason the cardio is laid out the way it is, is because I train for 5k races regularly.

If anyone can critique my plan I would really appreciate it!

Thanks guys

 

[Goldfish]

The resistance training appears thrown together haphazardly, to be honest. Does your gym have dumbells? They're probably better than the smith machine. The factor of having only one barbell is a bit of a downer, and something that would have me considering the use of another gym. Just being honest.

You can probably do without all the isolation exercises. If you were going to have an isolation exercise, I'd suggest you pick a calf exercise rather than chest or arms. As for cardio, if you only train for 5k races, is a 10k run necessary, or even beneficial for that purpose? The extra 5k covered is going to be pressing into your calories, but I'm not sure if there's much of a plus side to the added distance.

Nutrition looks alright, but if you aren't gaining weight, then obviously you'll need increase the amount you're consuming.