steve_guk

Hi all i have been doing my routine for 3 months now and i believe i need a new routine.

I am having trouble with my chest and my abs, my abs are there but don't show through as much as they could.

If you want me to post my routine up i will do so.

I try to go to the gym 5 times a week, Monday i do Biceps/ Triceps, Tuesday - Abs, Wednesday - Back/Shoulders, Thursday - Abs, Friday - Chest

I also take the my supps (atlas weightgainer) and Creatine tablets.

If any one could help it would be great, I just want more of a chest!! :rage:

BL1

Post your routine up fella, then we can get a better idea of what type of training you do as well as reps ranges, exercises etc.

steve_guk

Monday:

Biceps/Triceps:
12 reps in a set

4 sets - Preacher Curls
4 sets - Dumbbell Incline Curls
4 sets - Inline Bench Press
4 sets - Bench Press
4 sets - Raising Dumbell behind my head for Triceps, can't remember what it is called, Increase the weight every rep, ie: 18kg,20kg,22kg,24kg
4 sets - Weighted Dips - Three sets with 10kg, One set 20kg

Wednesday:

Back/Shoulders:

4 Sets - Bent Over Rows
Various machines for my back because i don't have clue what else i can do for my back free weight wise.
4 sets - Shrugs
4 sets - Shrugs on smith machine

Friday:

Chest:

4 Sets - Incline Bench Press
Various Chest machine, that don't feel like they are working?!?


Sorry guys if this is a but basic but it all depends on what machine i use, I would like to use free weights more if possible to fit into my routine.

Cheers

Steve.

lukey

Wheres your leg exercises?

Your arms and chest exercises are too similar so you are in effect training your chest twice per week which is where your problem might be?

Your shoulder routine is a little weak and you need some compound shoulder pressing movements.

You really need to think about basics, by this I mean compound exercises such as squats and deadlifts for leg, flat bench and possibly inclines for your chest (this will also do your triceps), Rows and deadlifts for your back as well as chin ups and/or lat pulldowns (this will also do your biceps

if you want to do some isolation exercises, just stick with a couple of dumbell or barbell curls.

At the moment your doing the wrong types of exercises and too many reps....basically overtraining.

What is your diet like?

Dudex

As said you are training your chest twice a week at the moment, you NEED TO TRAIN LEGS!!!
You should try to focus on the compund lifts, Bench press, squats, deadlifts, B/O rows and less on isolation exercises such as curls etc.
Have a read of Big's "How to grow" http://www.uk-muscle.co.uk/general-a...-how-grow.html Then have rethink on your routine.

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steve_guk

My diets pretty good, eat the usual chicken, pasta, tuna etc.

I want to scrap that routine completly and start afresh.

Can anyone write me up a basic routine?

BIG-UNC

mon legs

3x8-12 squats
3x12-15 leg ext
3x12-15 leg curls/sldl's
3x15 calf raises

wed chest/tri's

weighted dips 3x8-12
close grip barbell bench 3x8-12 (slight incline)
dbell incline flies 2x8-12
skull crushers 2x10 (heavy)
kick backs 2x15

fri back/bis/side delts

dead lifts 3x8-12
lat pull downs to font 3x12
bent over rows 3x8-12
shrugs 3x8
side laterals 2x15
standing bbell curls 2x10
alt dbell curls 2x10

you could put some military press in with your chest and tris if you wish but i think the shoulders are trained enough in this routine without them

also forearms you could add,but again i think they're covered unless you wanna look like popeye!

a routine very similar to this one was given to me by "aftershock" but ive made slight changes to it to make it more suitable for me and what my body needs to grow

for me its a good routine it might not be for you but i hope it helps you in any way

cheers

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steve_guk

Cheers BIG-UNC i will try and start to use this next week.

Cheers!

saidtomyself

just a word but if you want to start popping tose abs through, you have to get the cardio going. You need to burn the fat for the abs to show through.

Dudex

I would definately add dumbell/barbell shoulder press on the chest/push day day. Only my two cents but I would add flat or incline press to the chest, since the close grip targets the triceps, and the flies and dips are not enough to work the chest IMO.

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steve_guk

Right ok, cheers guys for the input.

Here is what i have done as my new routine:

Monday:
Legs:

3x8-12 Squats
3x12-15 Leg extension
3x12-15 leg curls/sldl's
3x15 calf raises

Wednesday:
Chest/Triceps:

3x8-12 - Weighted Dips
3x8-12 (slight incline) - Close Grip Barbell Bench
3x8-12 - Incline Bbell Press
3x8-12 - Shoulder Press
2x8-12 - Dbell Incline Flies
2x10 (heavy) - Skull Crushers
2x15 - Kick Backs
4x12 - Standing Triceps Extension

Friday:
Back/Biceps/Side Delts:
3x8-12 - Dead Lifts
3x12 - Lat Pull Downs to Front
3x8-12 - Bent Over Rows
3x8 - Shrugs
2x15 - Side Laterals
2x10 - Standing Bbell Curls
2x10 - Alt Dbell Curls


What do you lot think?

Littleluke

Your diet needs to be excellent not "pretty good".. anyone can say they eat chicken and pasta etc because that's what your average Joe thinks we eat.. Post up an average day for you and we can sortthat out..

Diet is just as important as training so it doesn't matter if you have the best routine in the world.. if you wanna grow you have to eat and eat well..

steve_guk

Usual Day I have the following:

Breakfast:
8am
3 Weetabix with semi skimmed milk

Lunch:
12.30pm
Couple of cans of Spaghetti with two slices of toast

Dinner:
6pm
Jacket potato with cheese, sweetcorn and tuna.

Before Bed:
Atlas Weightgainer.

Now looking at my diet i can see it can be varstly improved.

Other than eggs is there anything that can give me a boost of protein?

Let me know, i am guessing i have to eat more than i am at the moment.

BIG-UNC

fcuk me mate my little boy eats more than you lol

if you weigh 12 stone (dont know your exact weight) and you wanna be 13-14 stone then you have to eat like a 14 stone man would

dont you drink protien drinks mate eat meor red meat , steaks lean mince etc

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skizxi

mate! looking at your diet you arnt getting any protein till 6pm (appart from the milk which is 8.5g if your having half a pint ) you need to look at having at least 40g of protein every 3 hours.