Newbie here. I was very pleased when I found this forum. I have started lifting weights again (past 3 weeks) after not seeing the inside of a gym for about 8 years.
I have to do this at home as I have a strange schedule and can never get to the gym. Would someone in the know have a look at the program I have put together, because I’m sure it’s wrong?
I’m getting uneven muscle growth on my arms and shoulders. Not much after 3 weeks but I can see a difference.
I know my legs are neglected but I’m awaiting an operation on my knee so I can’t do much.
My goal is to have bigger arms, broader shoulders and slighly larger chest and obviously strength. Currently I have 46' chest, 13' arms, 6'1 and 220 lbs. My legs are already largish, I have a problem finding trousers to fit as it is, English high street stores think everyones got matchstick legs!! This said they could do with toning.
I would be very geatful for any advice.
The uneven nature of the workouts is due to time restraints.
Equipment I have:
I do 3 X 8 for each of the following. a second entry for an excercise means I'm doing another 3X8
Bar Upright Row
Bar Shoulder Raise
Bar Shoulder Raise
Sorry. I've just thought when I was describing myself I put 13' arms. I don't know if that's correct. That was measured at the arms thinest point when extended. I don't know if this makes any difference.
Well first of all. You have barbell curls 3x on sunday. I am guessing this is a mistake. If what you are trying to say is that you do one set staggered throught the day. I would do all 3 sets in one go! And next. You are overtraining! You are training your biceps every other day. This is extremely detrimental to your workout. You should only be training them once a week. Everything is being trained to much!
Why don't you try using a basic split like this
Mon: Chest, Shoulders, Triceps
Wed: Back, Biceps, Forearms
Sat + Sun: Off
Mon: Chest, Back
Fri: Shoulders, Triceps, Biceps, Forearms
But overall. You dont have much organization. You are training your muscles to often which is a common mistake with someone who just started lifting. And since you say you want bigger arms. You wont get them by training them 4-5x a week. Remember less is more. I dont mean as in less training. Keep the intensity up. But your muscles need time to recover. Muscles built in the kitchen, they are torn in the gym. You are doing the opposite of what you want to accomplish. If you want a whole routine just PM me.