Gtiracer

Its not great but its gotten me ok results, Im going shopping tomorrow to re freshen up my diet due to what i have read on nutritional values of certain foods but here is my current routine:

Mon: Chest and (Fortnightly) - Biceps

5 Sets on Incline Barbell bench press
3 Sets of Flat Dumbell Bench press

1 Set of warm up curls on EZ Bar
2 Sets of Dumbell Curls

4 Sets of Deadlifts

Weds: Legs

4 Sets of Front Squats
4 Sets of Backward leg extensions (Dont know proper name)
5 Set of Calf Raises


Fri: Shoulders/Back Triceps

5 Sets of Lying down Barbell Rows

5 Sets of Barbell Shoulder Shrugs
3 Sets of Shoulder Raises

5 Sets of Skull Crushers
4 Sets of Weight Dips





Now my routines not great and i think the deads should be on a back day but time does not allow, i have too much to do on a Friday as it is

toxictoffee

deads are more important than isolating triceps and poor shoulder exercises

not enough back work

put weighted dips on chest day

add some heavy back work, leave out tricep work

puts presses in for shoulders

add SLDLs on legs day

eat big get big, eat clean, get lean

add all that together and you shall do ok

__________________
whoever said it was in fact right, opinions really are like a**holes, everybody has to have one...thing is, some are sweet, yet many are simply full of sh*t

Gtiracer

what excercises do you suggest for back work, i dont have a lat pulldown machine currently, or a pull up bar. That will change in a couple of months but what should i do for now?

whats an SLDL please?

toxictoffee

bent over nrows
supinate/supine roaws
deads
single hand DB rows

all for back

SLDLs are stiff leg deads

all exercises here

http://www.exrx.net/Lists/Directory.html

__________________
whoever said it was in fact right, opinions really are like a**holes, everybody has to have one...thing is, some are sweet, yet many are simply full of sh*t

_GM_

steve, do you rate t bar rows?