stoggs27

hi guys am new to the gym well to serious traning just started really going for it and am seeing results gone up about 3lb in 6weeks have just started trying virloid and my protiens creatine ee with a good cleasn diet i i am 193lb so i try to eat about 180gms of protien with a good carb balence

i work six days a week and have certain days when i can train which seem to always be tue,wed,thurs is this a problem here is my workout i know u will all probably say to much chest work but the porb is i train with my maet on a thursaday and he will only train his chest and tri's

tues
bench press max 80kg
incline bench
milatry press
and tri pull downs / french press

wed
seated rows
lat pull downs
barbell curls
precher curls

thurs
bench
incline bench
triseps

dru0111

no legs? no deadlifts? squats? chin ups? only 180g of protien? should be aiming for about 250g. If you want to train chest and tris with matey then change tuesdays workout! I was gonna suggest doing some squats and deads on tues but training the next day will be tough!

ParaManiac

If you can only train on those 3 consecutive days id be tempted to drop to a 2 day upper/lower split

Tues - lower

Thurs - upper

Alternatively - 3 day.(far from ideal though as will be very taxing)

Tues - back/bi

Wed - legs

Thurs - chest/delts

As above up your protein and plenty of complex carbs and efa's.

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Bulldozer

If you can only workout on those days then i agree with para, drop it down to twice a week.

An upper/lower split is cool But i would personally do 2 full body routines



Its not ideal only having one rest day inbetween workouts, but atleast your have a long break after the second workout.

Could do something like:

workout A

Squats
Bench press
Bent over row
Bicep curl


Workout B

Stiff leg deadlift
Standing overhead press
chin ups
Abs



Just an example, trying to keep overlap down to a minimum.

My 2p

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