Whittie

Hi, i've recently made a progress thread, and i'm new to the gym. I've got a small routine at the moment, but I think it's time to make a proper routine, what do you think of this?

Routine -

Monday - Chest/Biceps/ Triceps
Tuesday - Legs / Back / Shoulders
Wednesday - Squash
Thursday - Off
Friday - Chest/Biceps/ Triceps
Saturday - off
Sunday - Squash

Chest
Chest Press, Machine, 3 sets, 10 reps 35kg
Flat dumbell Bench Press, 3 sets, 12 reps, 28kg (2 x 14)
Dumbell flyes, 3 sets, 12 reps, 20kg (2 x 10)

Biceps
Barbell Curl, standing, 3 sets of 12 reps, 20kg.
Standing Forward Lat Extension, 3 sets (Not yet performed, unknown weight)

Triceps
2 sets of 10 push ups.
Lying Tricep extentions, dumbell, 2 sets of 12 reps, 20kg (2 x 10)

Back
2 Sets of 10 push ups.
(Not done yet, but going to start Barbell deadlifts, 3 sets of 12 reps, unknown weight)
Lat Pull down 3 sets
Rowing machine - 5 mins, intensive.

Legs
Squats 4 sets (Not yet performed, unknown weight)
Leg Press - 120kg, 2 sets of 15 reps

Shoulders
Shoulder press (Machine) 3 x 10 reps, 17.5kg
Shrugs 3 sets of 2 x 20kg (Too little?)

Is there anything that you think should be added to the routine? I've not got much idea when it comes to the routines, but think this is what i'd be comfortable doing.
Don't flame me for using 'smaller weights' etc, I've only been in the gym a month, i'm skinny, and trying to put weight on. I've got to start somewhere. My progress pics are here: http://www.uk-muscle.co.uk/members-p...ss-thread.html

You can probably see that there's no cardio in my routine, but i'm playing squash two days a week, and doing 5 mins intense on the rowing machine (First thing I do when I walk into the gym)

My diet is currently similar to the following:

Wake up - Pint of milk before shower etc.

Breakfast - Cereal, usually two bowls of frosties or weetabix, with a pint of milk.

Mid Morning - Usually a nutri grain bar or a banna with milk or water.

Lunch - Either two rounds of tuna/sweetcorn sandwiches or chicken with lettuce. Vary between sandwiches and pasta / chicken.

Mid Afternoon - Quick snack, Cheese on toast / or something quick like mini pizzas. Sometimes miss is by accident.

Tea - Tuna steaks, with asparagus / brocli / carrots / with pasta. Varies between tuna steaks and chicken portions. Always two.

Protein shake about an hour later with, but sometimes as a mid afternoon 'snack' if I I go to the gym in the afternoon instead of evening.

Then usually a snack, maybe some beans on toast.

Thanks for any help

Edit: Also Abs crunch's (Machine, on 55kg, 3 sets of 12) Under Back I guess?

Whittie

After posting the routine on a car forum I go on (Gym section). Somebody has suggested this routine....

Mon :- chest/tri's/shoulders
Tues Or Wed :- legs/Abs
Fri - bi's/back/traps

Spangle1187

What jumps out at me is that you are going to be hitting your biceps and triceps too oftern. When you bench you will hit your triceps, when you shoulder press you will hit your triceps, so that will be two days on the trot so not enough recovery time. Same with you biceps you will train them on Monday and then hit them again with lat pull downs on Tuesday. IMO try a push, pull, legs.
Day 1 = Pushing
Day 2 = Squash
Day 3 = Pulling
Day 4 = Squash
Day 5 = Legs
Two days rest, this way you will leave good recovery time, you need to rest to hit biceps/triceps three times a week is overload. Start with some compound exercises, start light, see how your body reacts. You said you are new so this will be a learning curve. This is not a sprint.

irwit

Your routine looks awful. Your diet is awful aswell. Do yourself a HUGE favour and read the stickies in here and in the bulking section.

willsey4

Where are legs in your routine!

Only train each muscle once per week.

Fro example:

Mon: Chest and bi's
Tues: Legs
Thurs: Shoulders and triceps
Sat: Back and calves

This routine will give you enough rest in between workouts to recover. For example there is no 2 upper body workouts on consecutive days.

However your training routine is pointless without a sufficient diet. You will not make any gains without sorting your diet out.