Deano!

ok so like in my diet thread ive had 9 months off, lost all my muscle and after reading about muscle memory i really want to go for it, but im struggling, i need compound exercises as you know i want to build mass whilst losing weight, no matter how slow the process anyways this is what im doing at the moment.

chest & triceps

flat bench BB press 4 sets
incline DB press 3 sets
flys 3 sets

skull crushers followed by closed grip pres 3 sets year found this worked my triceps amazingly)
close grip tricep pushdown 3 sets

i need another for tricep?

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shoulders

i have problems here i was speaking to a guy from the gym and for what i want i need to cut out the front side and rear lateral exercises im doing, but i only do them after i start with 4 sets of shoulder press (behind neck)

i think mil press would be good but i always found it hard when startring out haha, maybe i can use smith machine for it?

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Back & Biceps

bent over rows
straight legged deadlifts
seated rows
lat pull ups (cant explain, lie down on your front chest on a pad pulling the weights to my chest)

preacher machine
DB curls
seated decline DB curls (think i should swap this for BB curls??)

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Legs

squats
machine squat (ok not sure what it is, back to a pad and drop down and push back up, it feels like it hits different pasrts of the muscles than the squats)
leg extensions
hamstring curls
calve extension

Also i was thinking about doing an ab session each morning before eating, i have a good routine a friend does he does martial arts and kick boxing and they would be too hard to describe, but really i have lots of BF

let me know what you think guys and help me out if you have the time lol

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Big D
110.7kgs
19%bf

Deano!

bump

__________________
Big D
110.7kgs
19%bf

bigacb

Chest and Lats

Chest

Bench Press x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure)
Incline Dumbbell Press x 2 sets – 12 and 8 reps (1 warm up and 1 set to failure)
Weighted Dips x 2 sets – 12 and 8 reps (1 warm up and 1 set to failure)
Chest Flies x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure)

Lats

Deadlifts x 3 sets – 12, 10 and 8 reps (2 warm up and 1 set to failure)
Bentover Row x 3 sets – 12, 10 and 8 reps (2 warm up and 1 set to failure)
Chinups x 3 sets – 12, 10 and 8 reps (2 warm up and 1 set to failure)

__________________
January 2004 - 10st3lb (8% bf)
January 2005 - 11st5lb (8% bf)
January 2006 - 12st3lb (8% bf)
January 2007 - 13st0lb (11% bf)
January 2008 - 15st4lb (15% bf)
Start of bulk (now cut) 27/04/08 - 13st10lb
Now... - 13st12lb (+2lb)

bigacb

Quads, Hamstrings and Calves

Quads

Squats x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure)
Hack Squats x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure)
Leg Extension x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure)

Hamstrings

Straight Legged Deadlift x 3 sets – 15, 12 and 8 reps ( 2 warm up and 1 set to failure)
Hamstring Curl x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure)


Calves

Seated Calf Extensions x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure)
Standing Calf Raises x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure)

__________________
January 2004 - 10st3lb (8% bf)
January 2005 - 11st5lb (8% bf)
January 2006 - 12st3lb (8% bf)
January 2007 - 13st0lb (11% bf)
January 2008 - 15st4lb (15% bf)
Start of bulk (now cut) 27/04/08 - 13st10lb
Now... - 13st12lb (+2lb)

bigacb

Shoulders, Traps and Abs

Shoulders

Dumbbell Shoulder Press x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure)
Lateral Raises x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure)
Frontal Raises x 2 sets – 12 and 8 reps (1 warm up and 1 set to failure)
Rear Lateral Raises x 2 sets – 12 and 8 reps (1 warm up and 1 set to failure)

Traps

Dumbbell Shrugs x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure)
Machine Straight Bar Shrugs x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure)

Abs

Ab Cruches x 1 set – 15 reps (1 set to failure)
Ab Crunches with legs raised x 1 set – 15 reps (1 set to failure)
Leg Raises x 1 set – 15 reps (1 set to failure)

__________________
January 2004 - 10st3lb (8% bf)
January 2005 - 11st5lb (8% bf)
January 2006 - 12st3lb (8% bf)
January 2007 - 13st0lb (11% bf)
January 2008 - 15st4lb (15% bf)
Start of bulk (now cut) 27/04/08 - 13st10lb
Now... - 13st12lb (+2lb)

bigacb

Biceps, Triceps and Forearms

Biceps

Preacher Curl x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure)
Dumbbell Curl with twist x 2 sets – 12 and 8 reps (1 warm up and 1 set to failure)
Rope Pulldown Curl x 2 sets – 12 and 8 reps (2 sets to failure)

Triceps

Skullcrushers x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure)
Tricep Pushdown x 2 sets – 12 and 8 reps (1 warm up and 1 set to failure)
Rope Pushdown x 2 sets – 12 and 8 reps (1 warm up and 1 set to failure)

Forearms

Reverse Curl x 1 set – 15 reps (1 set to failure)
Rope Twist x 1 set – 15 reps (1 set to failure)
Wrist Curl x 1 set – 15 reps (1 set to failure)

__________________
January 2004 - 10st3lb (8% bf)
January 2005 - 11st5lb (8% bf)
January 2006 - 12st3lb (8% bf)
January 2007 - 13st0lb (11% bf)
January 2008 - 15st4lb (15% bf)
Start of bulk (now cut) 27/04/08 - 13st10lb
Now... - 13st12lb (+2lb)

bigacb

Im currently using this as my training plan mate and its going good.

Mon: Chest and lats
Tue: Off
Wed: Quads, hammies and calves
Thu: Shoulders, Traps and abs
Fri: Off
Sat: Bi's, tri's and forearms

Hope this helps.

__________________
January 2004 - 10st3lb (8% bf)
January 2005 - 11st5lb (8% bf)
January 2006 - 12st3lb (8% bf)
January 2007 - 13st0lb (11% bf)
January 2008 - 15st4lb (15% bf)
Start of bulk (now cut) 27/04/08 - 13st10lb
Now... - 13st12lb (+2lb)