Im 34, 6ft 1in, 196lb. I would like to tone up but mostly put some mass on for a cruise Im going on in March 05. I have cut out fast food, trying to eat several meals a day, but getting mostly 3 meals a day chicken, tuna, ect.. with ON 100% whey protein in between meals (thinking about switching to Pro Complex with 55grams of protein?) I had a personal trainer who is a body builder design a routine for me. I would like opinions. Not sure if Im doing to much or not enough?
Mon- chest/triceps
incline db press
flat bench db press
flat bench db flyes
db pullover
rotator cuff
lying tricep extension
seated overhead db extension
tricep pushdown with machine
tricep pulldown with ropes
Wed- legs/shoulders
leg press with machine
leg extension
leg curl for hams
seated calf raise
overhead press
db front raise
db lateral raise
upright row curl bar
Fri- back/biceps
lat pulldown
rear delt pull with ropes
seated cable row
db shrugs
back extension
seated db curl
standing curl bar
db conc curl
preacher?
abs are done all 3 days
usually 3 - 4 sets for all exercises and 6-10 reps
Mon- chest/triceps
incline db press
flat bench db press
flat bench db flyes
db pullover
rotator cuff
lying tricep extension
seated overhead db extension
tricep pushdown with machine
tricep pulldown with ropes
Wed- legs/shoulders
leg press with machine
leg extension
leg curl for hams
seated calf raise
overhead press
db front raise
db lateral raise
upright row curl bar
Fri- back/biceps
lat pulldown
rear delt pull with ropes
seated cable row
db shrugs
back extension
seated db curl
standing curl bar
db conc curl
preacher?
abs are done all 3 days
usually 3 - 4 sets for all exercises and 6-10 reps
