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2009/04/11, 01:24 PM
hey,i have been working out for about 7 months now,n now,for the last 2 months, am following the following workout,so could anyone suggest any improvements,or anything more?
basically it is a 1 muscle per day workout:
Monday:Chest
Benchpress: barbell n dumbell
inclined benchpress: barbell n dumbell
declined benchpress: barbell
chest flyes: inclined n machine
dumbell pullover
Tuesday:Biceps
Barbell curl
dumbbell curl
preacher curl
inclined dumbbell
cable one arm curl
concentration
hammer
power set
wrist curl
Wednesday Back
Bent Over Barbell Rows
Bent Over Dumbell Rows
One Arm Dumbell Rows
Seated Cable Rows
Lat pulley
T-Bar Rows
Hyperextension
Thursday Triceps
Lying Triceps Extentions
Close Grip Presses
Dumbell Kickbacks
Triceps Cable Pushdowns
One Arm Triceps Extensions
Dips Behind the Back
Friday Shoulders
Military Presses
Machine Presses
Dumbell Presses
Standing Lateral Raises
Front Dumbell Raises
Seated Lateral Raises
Shrugs
Saturday Legs
Leg Presses
Leg Extensions
Machine Leg Curls
Machine Standing Calf Raises
Seated Calf Raises
Lunges
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2009/04/12, 03:37 PM
no offense but this is horrible. unless your taking steroids, your not going to make any gains from this routine. tell me what your goal is (lose fat, gain muscle, gain strength, etc.). Then, I will help you set up a good routine that is 1,000,000 times better than this one.
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Veni,Vidi,Vici.= I came, I saw, I conquered.- Ceasar
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2009/04/13, 10:45 AM
That seems like a lot of sets to me. How many sets of each exercise are you doing? What is your ultimate goal? What are your eating habits? This is all very relevant stuff that we need to know to help you.
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2009/04/15, 01:31 AM
i'm looking for muscle gain,i have protein shakes twice a day,also 8 eggs in the morning,
@devinm and @retunrofplex: give me a better workout if you can,see i dont have a lot of time for the next 2 months,exams,submissions n all,so i can spare maybe max 1.30 hours,i do 3 sets of each,
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2009/04/15, 01:36 AM
also have a lot of tofu,milk almost a litre everyday,vegetables,n chicken once a week,
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2009/04/15, 10:39 PM
i would like to know how much you weigh and how many calories you are taking in... also, are u doing any cardio or do you play any sports and how often.. If your goal is to gain muscle here is an example routine that is much better..
Day 1- Back/Bis
a. Deadlift(start out light and learn proper form if you've never done these before) 4sets 5 reps
b. Pullups(weighted if necessary) or cable rows or pulldowns 4sets 8 reps
c. any kind of curl(ex. dbl, barbell, preacher,ect.) 4 sets 8 reps
Day 2- Legs
a. Barbell Squats or Leg Presses 4 sets 5 reps
b. Quad Extensions 3 sets 8 reps
c. Ham Curls 3 sets 8 reps
d. Barbell Calf Raises or Machine Calf Raises
4 sets 8 reps
Days 3- Chest/Tris/Shoulders
a. Flat Bench 4 sets 5 reps
b. Shoulder Press (barbell:seated or standing, or dbl)
4 sets 8 reps
c. Skull Crushers with dbls or barbell, or tri pushdowns
4 sets 8 reps
This program might sound wierd to you cause you are not doing that many exercises but trust me this will work. You also have to realize that training is only half the battle. You need to eat well to. I can help you with that once you tell me your weight and your activity level. You also need to change up your routine once you stop making gains in strength and size. You should at either add weight or do more reps each week. One program you could look at is Westside For Skinny Bastards which I had a lot of success with. But for right now the program I suggested is good for you.
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Veni,Vidi,Vici.= I came, I saw, I conquered.- Ceasar
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2009/04/15, 10:48 PM
also forgot, on back day you should do Shoulder Shrugs either barbell or dbl 4 sets 8 reps. That is if they are not tired from the deadlifts.
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Veni,Vidi,Vici.= I came, I saw, I conquered.- Ceasar
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