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Charno · 25-06-2008, 03:22 PM

Ok I've posted my old one before. This is slightly amended based on the advice I received and the options the gym leaves at my disposal. It's a 4 day split and it looks like this:

Monday
Chest
Flat Dumbbell Press 4sets
Incline Press 2-3sets
Dumbbell Flyes 2-3sets

Triceps
Dips 4sets
Cables Pushdown 2-3sets
Triceps Extension 2-3sets

Tuesday
Back
Single Arm Dumbbell Row 3-4sets
Wide Grip Pull Ups 4sets
Row 4sets
Rear Deltoid Fly (Dumbbell) 2-3sets

Abs
Ab Crunch 3sets
Knee Raises 3sets

Thursday
Legs
Leg Press 4sets
Extensions 2-3sets
Seated Leg Curl 2-3sets
Squats 4sets
Calf Raise 2-3sets

Friday
Shoulders
Shoulder Press 4sets
Arnold Press (Dumbbell) 3sets
Side Raises (Dumbbell) 3sets
Front Raises (Cable/ Dumbbell) 3sets

Biceps
Barbell (Cheat Curls) 2-3sets
Dumbbell Hammer Curls 2-3sets
Cable Curls 2-3sets

I sometimes do dead lifts but my gym has no Olympic bar, and my technique is still not good enough to avoid lower back pain on the subsequent days. I try to do them when I'm pain free and I keep the weight low.

My diet isn't great. I normally go:

Breakfast: Porridge
Lunch: Pasta, Rice, occasionally chips, Sunday lunch
Evening meal: Sandwiches, generally ham & pickle

Sleep wise I usually try to get 7 or 8 hours but I'm periodically a bad sleeper. I seem to wake up at all hours sometimes.

My goals are not really fixed in my mind, I just want to look in the mirror and see something I like. Size isn't as important as muscularity but I do want an element of both. I'd like to be stronger, to feel stronger. I don't know, that sounds pretty wishy-washy really.

25-06-2008, 03:22 PM	#4 (permalink)
Charno Been training for just under a year Join Date: Jan 2008 Posts: 68	Re: Don't really feel I'm getting stronger Ok I've posted my old one before. This is slightly amended based on the advice I received and the options the gym leaves at my disposal. It's a 4 day split and it looks like this: Monday Chest Flat Dumbbell Press 4sets Incline Press 2-3sets Dumbbell Flyes 2-3sets Triceps Dips 4sets Cables Pushdown 2-3sets Triceps Extension 2-3sets Tuesday Back Single Arm Dumbbell Row 3-4sets Wide Grip Pull Ups 4sets Row 4sets Rear Deltoid Fly (Dumbbell) 2-3sets Abs Ab Crunch 3sets Knee Raises 3sets Thursday Legs Leg Press 4sets Extensions 2-3sets Seated Leg Curl 2-3sets Squats 4sets Calf Raise 2-3sets Friday Shoulders Shoulder Press 4sets Arnold Press (Dumbbell) 3sets Side Raises (Dumbbell) 3sets Front Raises (Cable/ Dumbbell) 3sets Biceps Barbell (Cheat Curls) 2-3sets Dumbbell Hammer Curls 2-3sets Cable Curls 2-3sets I sometimes do dead lifts but my gym has no Olympic bar, and my technique is still not good enough to avoid lower back pain on the subsequent days. I try to do them when I'm pain free and I keep the weight low. My diet isn't great. I normally go: Breakfast: Porridge Lunch: Pasta, Rice, occasionally chips, Sunday lunch Evening meal: Sandwiches, generally ham & pickle Sleep wise I usually try to get 7 or 8 hours but I'm periodically a bad sleeper. I seem to wake up at all hours sometimes. My goals are not really fixed in my mind, I just want to look in the mirror and see something I like. Size isn't as important as muscularity but I do want an element of both. I'd like to be stronger, to feel stronger. I don't know, that sounds pretty wishy-washy really. Last edited by Charno; 25-06-2008 at 03:26 PM.