Hello I recently started this routine 1 week ago... what do you guys think?
Monday - (Legs)
Squats (4 warm-up sets) 3 x 4-6
Leg Extensions (2 warm-up set) 2 x 4-6
One Leg Barbell Squat (1- warm up set) 2 x 4-6
Stiff leg Dead lifts (1 acclimation set) 2 x 4-6
Plie Dumbbell Squat 3 x 6-8
Tuesdays - (Chest & Forearms)
Incline Bench Press (4 warm-up sets) 3 x 4-6
Bench Press 3 x 4-6
Decline Press 1 x 4-6
Barbell Wrist Curl (1 warm-up) 2 x 8-10
Standing Dumbbell Wrist Curls 2 x 6-8
Wednesdays - (Back & Traps)
Bent Rows (3-4 warm-ups) 2 x 4-6
Close-Grip Front Lat Pulldown 2 x 4-6
Straight-Arm Pulldown 2 x 4-6
Wide-Grip Pulldowns Behind The Neck 2 x 4-6
Dead lifts (2-3 warm-ups) 2 x 4-6
Barbell Shrugs 1 x 4-6 - View
Thursdays - (Shoulders & Triceps)
Seated Dumbbell Press (4 warm-ups) 3 x 4-6
Seated Military Press 2 x 4-6
Side Laterals (1 acclimation set) 2 x 4-6
Lying Extensions (1-2 warm-up sets) 2 x 4-6
Pushdowns 2 x 4-6
Seated Overhead Dumbbell Extensions 1 x 4-6
Fridays - (Biceps & Abs)
Barbell Curls (4 warm-up sets) 2 x 4-6
Hammer Curls 2 x 4-6
E-Z Bar Curls 1 x 4-6
Weighted Leg Lifts (1 warm-up set) 2 x 12-15
Cable Crunches 2 x 8-10
Saturday & Sunday is Cardio
I modified some of the workout to fit my equipment. (If you have any suggestions hit me with them)I have bench which can do 5 different workouts and 140 pound Weight set with Dumbell set as well
I am 18 years old and weigh 148 i recently started weightlifting. My diet is as follows.
Wake Up-Cereal and Toast with 1 cup of apple juice
Lunch-Usually I eat chicken sandwich or hamburguer either one and eat and apple or an orange
*Get home from school drink protein shake 30 mins before my workout and then i drink protein shake right after my workout.*
*Meal*Then i wait 1 hour after my 2nd protein shake and i eat my 2nd meal- Which defers by day 2 cups of rice and then some chicken, then another day which will be rice and fish, then a 2 tuna sanwiches or even 3. (Just depends what's available but i switch it around like chicken,fish,meat you know)*and of course my veggies to go with my meal (carrots,brocolli all that good stuff)
Then Before going to bed I usually drink a glass of milk.
During the Day i drink around a 1 1/2 gallon of water.
Everyday i try to sleep up to 10 hours. Usually just sleep 9 1/2 or so. Well this is my diet.
The current Protein Shakes i'm making is just 1 1/2 cup of Milk mixed with 1 scoop of Protoplex Deluxe Protein Mix. I take around 25 grams per shake and i only take 2 shakes a day. Any suggestions about my Diet feel free to comment and give me tips Thank you so much.. Oh one more question i wanted to know if i could start taking creatine with my current workout? and maybe some recommendations on which creatine to take. And maybe some tips in case you dont' like my workout or maybe just want to give me any tips on any exercises...any help would be greatly appreciated.... Thanx in advanced guys.....
P.s. I just want to gain muscle (not sure if this is what you guys call bulking?) just want to gain muscle and maybe by may or june start cutting...
Posted by: musclepump
I think you're doing too much. I'd bulk a lot longer thant hrough May or June, too.
You should do a 2-on-1-off split. Workout two days, take a day off. Repeat. Make sure you eat a ton, and clean. Take whey, creatine monohydrate (vitamins.com has a good one), BCAAs and a good multi-vitamin.
If you're looking to bulk, I'd really move those rep ranges up to between 8 and 12. 4-6 is more for strength, as well as limited, but high amounts, of continuous stress which limits the amount of growth hormone released by the body.
Posted by: infhitman
Quote:
You should do a 2-on-1-off split. Workout two days, take a day off. Repeat.
What kind of exercises would i do on a 2 on 1 split off?any suggestions?
Is My Diet looking good so far?
Posted by: musclepump
2-on-1-off looks somewhat like this. Here is my routine that is adjusted because I can't go on the weekends:
Monday: Biceps, Triceps, Abs
Tuesday: Legs including calves
Wednesday: Off
Thursday: Shoulders/Delts, Back
Friday: Chest, Calves, Forearms
Sat: Off
Sun: Off
If you were doing a true 2o1o, you would just start over after every sixth day.
Diet looks fine except breakfast. You need a whey shake first thing in the morning. You go without food from the time you eat your last meal until you eat breakfast, so you're way deficient in protein. You need something quick to fight catabolic activity.