si1990

Monday
45 degree leg press 3 x 8
smith squat 3 x 8 (has to be smith, no conventional squat rack at my gym )
Stiff-legged deadlift 3 x 8
Seated or standing calf raises 3 x 15
weighted swiss ball crunches 2 x 12
hanging leg raises 1 x 12

Wednesday
flat barbell bench press 3 x 8
incline dumbbell bench press 3 x 8
Standing military barbell shoulder press 3 x 8
Weighted dips 3 x 8 (will begin bodyweight until i can actually do 3 x 8 lol)

Friday
Barbell deadlifts 3 x 8
Weighted chins 3 x 8
Bent over barbell row 3 x 8
Barbell/EZ bar bicep curl 3 x 8

was recommended this on another forum, my goals are general strength and size. i have been lifting for what seems like years but i weigh under 10 stone and have only been going to a gym for about a month with the routine i have followed for ages (2 sets of 7 reps on most exercises) but after some research this looks like the best routine to get a good base of muscle built up and then i can elaborate my workout to my next goals.
any comments are apreciated, i was just wondering whether it would be work doing one set of 8 reps of dumbell shrugs just to really hit my traps and what peoples thoughts are on straight bar vs ez bar vs dumbell curls for biceps as i really dont know what exercise to do (maybe one set of each???).
thanks, Si.

ewokbowes

Your routinte looks ok mate but if your not gaining weight your not eating enough, try to increase your calories.

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LiverSupport

Your routine plan looks good, if your not gaining then diet would be key. Are you on a weight gainer? are you taking enough protein? how much meals a day?

If you stick to one routine for a long time, and stop seeing results its always nice to change it.

for example here is my routine - which workd for me.

Mon: Biceps and Triceps (working these together gets a great pump)
Tue: Chest
Wed: Delts
Thu: Back
Fri: Legs

Its personal preference - some people get pain in their forearm when they use a straight bar for bi curls, the ez just takes the strain off, and allows a better close grip movement. Dumbell curls allow you to surpinate.

I always warm up with dumbells, then move onto the ez bar. I use a straight bar one in a while.

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bigden

i used to get that back wen i used to do train my biceps felt like me bones were bendin lol killed

si1990

thanks all, does anyone reckon it would be worth putting in 1x8 of shrugs just to hammer the traps or will deadlifts work them enough??

TH&S

Looks good - too much work on leg day though...

Assuming you want to train calves, alternate weekly between Leg Press and Smith Squats, and do SLDL and Calves.

Move one abs exercise to Chest day to even it out.

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D: 220 | B: 110 | S: 170 | Target: 550