ahmed1989

First of all vital stats. 19 years old, currently 80kg

Ive been into bodybuilding for on/off 5+ years now and its only that in the last few months ive got into it seriously... signing up to a proper gym a month ago and following a training routine and eating properly.

My goals are to pack on some more muscle generally overall for the next month or 2 then cut down to a very toned physique.

Just wanted to know what people think of this routine (was made for me by the owner of the gym i visit and tbh im into week 4 and have made some changes and am seeing good results).

Each day I have 5-10 mins warm up / warm down which is usually just some mild cardio like a crosstrainer.

MONDAY	CHEST	FLAT BENCH	5 SETS	12 REPS
		FLYS INCLINE	5 SETS	12 REPS
		INCLINE PRESS	5 SETS	12 REPS
	BICEP	PREACHER CURL	5 SETS	12 REPS
		ROPE CURL	5 SETS	12 REPS
TUESDAY	BACK	SEATED ROW	5 SETS	12 REPS
		PULLDOWN (FRONT/BACK)	5 SETS	12 REPS
		T BAR ROW	5 SETS	12 REPS
	ABS	10 MIN	N/A	N/A
THURSDAY	LEGS	LEG PRESS	5 SETS	15 REPS
		LEG CURL	4 SETS	8 REPS
		LEG EXTENSION	4 SETS	15 REPS
FRIDAY	SHOULDERS	D/BELL PRESS	5 SETS	15 REPS
		FRONT/SIDE RAISES	4 SETS	8 REPS
		UPRIGHT ROWS	4 SETS	15 REPS
	TRICEP	ROPE PULLDOWN	5 SETS	15 REPS
		SINGLE PULLDOWN	5 SETS	15 REPS

Also, my diet on a typical day:


- 8.30am - Breakfast. Either 3 eggs & toast or peanut butter on toast

- 11am - Protein shake (reflex instant whey)

- 1pm - Lunch. Tuna with rice or plain rice & oatmeal bar/simular.

- 3pm - Protein shake

- 5pm - Dinner. Normally meat + rice or potatos. Occasionally pasta etc. Either way i get quite a nutritional dinner

- Before bed, 10pm/11pm ish - Last protein shake of the day


Any advise on how i can see quicker gains guys? Maybe im just not lifting hard enough. Should i post pics to show my current state?

Inggasson

5 sets is generally too much, I'd say. 3-4 sets is the most preferred range.

Also, you say you do abs for 10mins, but what exactly do you do for 10mins? What most people forget is that your abs are a muscle just like any other and can be overtrained. Dropping bodyfat and overload within healthy rep ranges makes them visible, not doing silly numbers.

For your legs, I'dd add a squat movement, either free or in a Smith Machine. I'd also add both stiff-legged and bent-legged deadlifts to your legs workout, or you might put them on your back workout. Either way, excellent mass builders.

Biceps, I'd switch rope curl for seated alternate dumbell curls. I prefer simultaneous rather than alternate as I find it prevents me throwing my back into it, but alternate is the most commonly-used. Similarly, for Triceps, maybe switch the single pushdown for an EZ Bar Skullcrusher?

willsey4

I'll look at your training routine first.

Personally I would do things a little different. Take chest for example. Rather then do 15 sets with 3 exerices I would do 12 sets with 4 exercises.

A typical routine:

Barbell Press : 3 sets - 15, 12, 8 reps
Incline Dumbell Press : 3 sets - 15, 12, 8 reps
Dumbell flies : 3 sets - 15, 12, 8 reps
Cable crossovers : 3 sets - 15, 12, 8 reps

By doing this you will get a bit more variety. However you can follow this for 4 to 6 weeks then mix it up again. Instead of pryamidding reps you can go for 8 - 10 reps.

Also dont forget the big 3 exerices (Bench press, Squats and Deadlifts). When doing these you will be surprised how much of a difference they make.

willsey4

Next your diet,

I would try and get more solid food in you. 3 meals a day i do not think is enough. Try and get another one in there at the minimum, pref 2 more.

Maybe have meals at 8am, 11.30am, 3pm, 6pm - this means that they are nicely spread apart. then in between these you can have protein shakes to add to your diet.

Breakfast I would get some oatmeal in there and a couple more eggs

Also dont forget your postworkout shake. In this should be whey, fast acting carbs, creatine and glutamine

ahmed1989

Just seen your replies guys. Ill read them thoroughly tomorrow after work and let you know how i get on. Cheers.

Quick comment though - Willsey4 ... you say i should do benchpress/squat/deadlift... what days should i do them / what muscle groups do i encorporate them with?

Cheers,

Ahmed

willsey4

Below is my training split

Mon : Chest and Bi's
Tues : Legs
Wed : Rest
Thurs : Shoulders and Tri's
Fri: Rest
Sat: Back and Calves
Sun : Rest

Do bench on mon, sqauts on tues and deads on sat. I make them the first exercise in that routine