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2005/07/07, 12:40 AM
Well, I've started a new excercise routine - one that, I might add, I came up with on my own. And, needless to say, I honestly have no idea what I'm doing. So, I was wondering... could I get some help?
(All exercises are done in the order that they are written.)
Monday
Bicep Curl
Tricep Kickback
Concentration Curl
Overhead Extensions
Incline Bicep Curl
Hammer Curl
Tricep Dips
Dumbell Curl (palms up)
Reverse Barbell Curl
1/2 mile run (6.5 mph)
Crunches
Tuesday
One Arm Row
Shrugs
Dumbell Squats
Reverse Lunges
Standing Claf Raises
Donkey Kicks
Step Ups
Leg Extension
Seated Calf Raises
Squats
1/2 mile run (6.5 mph)
Crunches
Wednesday
1 mile run (6.5 mph)
1/4 mile incline run (6.5 mph)
Pelvic Tilt
Crunches (knees bent)
Leg raises
Toe touches
Bicycle
Thursday
Bench Press
Dumbell Flys (incline)
Bench Press (incline)
Dumbell Flys
Dips
Modified Pushups
Pushups
1/2 mile run (6.5 mph)
Crunches
Friday
"W" Dumbell Press
Bent-over dumbell lats
Seated Barbell Press
Dumbell Lat Raise
Foward Lat Raise
Arnold Press
Seated Side Raise
Upright Row
1/2 mile run (6.5 mph)
Crunches
Saturday
1 mile run (6.5 mph)
1/4 incline run (6.5 mph)
Crunches
Sunday
1 mile run (6.5 mph)
1/4 incline run (6.5 mph)
Crunches
Now, my nutrition is not perfect... Not by any means. This is my basic diet (every day is roughly the same):
Breakfast - bowl of cereal or four scrambled eggs w/ toast
What equates to a 6-inch sandwich (sub bun) with turkey and lettuce. I then eat something for dinner (pasta or chicken or something like that). I usually eat some other things during the day - peanut butter sandwiches, apple, etc. I drink water, but I will admit not enough. I also drink a rather high amount of iced tea, which I know probably isn't great due to the sugar.
So... whatever help would be greatly appreciated. What to cut out of my routine, what to add, etc. Also, what should I be eating? More water, less water? What for breakfast, lunch, dinner, snacks, etc?
(P.S. I also take a large teaspoon of Creatine Monohydrate every day, pre-workout)
Thank you, to anyone who can help me. I'm looking for a mass gain (I'm 5'9ish and 160 pounds), as well as having some definition as well. Abs, obviously, are something that I would like to define, and I understand that diet is crucial. Please... help. Thank you once again.
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