derby_lad

Hey people.
I'm new on here & i wanted a few opinions on my diet & routine, if you dont mind

Im short. 5'6-ish & only at 120lbs.

I started working out a month ago & ive gained 3 pounds since then, which im fairly pleased with.

Monday :
Crunches: 4 x 20
Dumbbell Curls: 3 x 6-8
Hammer Curls: 3 x 7
Barbell Curls: 4 x 6
Lat Pulldown: 4 x 8
Wrist Curls: 2 x 10
Barbell Rows: 3 x 8
One-Arm Rows: 2 x 6
Pullups: 3 x 8-10-8

Wednesday :
Bench Press: 4 x 6
Incline Dumbbell Press: 3 x 7
Dumbbell Bench Press: 3 x 6
Pec-Dec Flyes: 2 x 10
Triceps Pushdowns: 3 x 7
Dumbbell Shrugs: 4 x 10
Skullcrushers: 3 x 6
Dips: 3 x 10

Friday :
Crunches: 4 x 20
Leg Press: 4 x 6
Leg Curls: 2 x 6
Calf Raises: 3 x 8
Deadlifts: 3 x 6
Leg Extensions: 3 x 10
Shoulders Press: 4 x 8
Lateral Raises: 3 x 8
Lying Leg Raises: 5 x 15
Decline Crunches: 3 x 20
Oblique Crunches: 3 x 8

Im eating in excess of 2700 calories, fairly clean. chicken, steaks, alot of pasta, weight gain shakes.

For how long should i follow this programme before switching it up? Should I follow it for a good few month, increasing the intensity slowly?

Thank you.

Gymjunkie

Deads belong to back day not legs unless they are straight-legged deads...

I'd add more compound exercises - most importantly add SQUATS!!! Here is a list of compounds:
http://www.36pounds.com/2009/04/25/t...r-skinny-guys/

Stick with a workout for 2-3 months. I am not a believer of theory that you need to keep your body guessing a lot and you need to change it up often. You can change the exercises but body doesn't know exercises it only knows movements...

mph

Given the "& only at 120lbs" I assume you are looking to bulk up quite a bit. While this is something I did not do when I started, it cost me a few years of p*ssing around until I made some decent gains. As Gymjunkie said I'd add more compound exercises, these work more than just one muscle. Squats, deads, bench press, pull ups, dips etc.

Gee-bol

what are you looking to get out of the training?
if your looking to bulk up drop all the isolation moves and focus more on the compound moves..try upping your cals to 3000 also and see how you go from there.

derby_lad

thank you for the advice.

yes im looking to bulk. not sure to what weight right now, but a good 20lbs im thinking?

wardster27

if the exercise's mentioned are in order of when you do them the back and biceps day is wrong way round

should train back first especially if wanting to build size.

pull ups and rows when you have most energy

derby_lad

thank you.

il do those in the order you proposed starting from monday.

wardster27

and if you can manage more than 8 pullups i would attatch extra weight to you if possible.

a lot of light lads can im over 15 st and struggle to do 8 but lot of stress on back muscles pulling my body weight up

derby_lad

cool, thanks.

im almost out of the shake ive been taking. it has around 410 calories per serving with 30g protein.

would i benefit more from buying critical mass say, with 900 calories & 50g protein?

54und3r5

Well done on ur gains so far mate.. But u shud be concentratin on all the compound lifts.. Deadlifts, squats, bench,row. Military press.. Split these exercises up over a 3 day split and add 2 isolations to each day, eat right and watch urself grow

54und3r5

I'd put deadlifts before pull ups imo

derby_lad

right.

so, do the back exercises before arms...problem is, im out of college at the moment so i dont have access to the free gym. at home i have a bench, free weights, pull up bar so none of the exercises cause any real problem.

im to do the compound exercises then. does this mean scrap the isolation exercises, dumbell curls, barbell curls etc?

wardster27

i would put deadlifts on back day.

if you notice there on legs day.

and i would alternate priority so one week deads first one week pullups first

some people dont even do deads and there backs are awesome but not many dont do a pulldown or pullup movement

derby_lad

yes. thank you. il change it up to what you guys suggested.

derby_lad

back & biceps day..should i do close & wide grip pull ups?