Thread: Help with Workout

Hello I have a workout regime that goes like this.......

I do my first workout at about 330pm, then do my second workout the next day in the morning about 630am..... I do light cardio for the next day.

Please look at my workout and tell me what you think I should include to them

My Stats Male age 28 190 pounds, trying to build muscle and mass


First Workout


Legs or squat one set…..

Bench

Upright Row

Military press (behind head)

Incline dumbbell press

Lat raise

Peck Deck

Push ups


Second workout


Legs – Back of legs and front

Dips – Pull ups

One armed Triceps extension

Straight bar press down

Inverted curl – bottom pulley

Dumbbell (isolation) curl or do Rack

Here you go...
first off for pull-ups do a search on the web for "Recon Ron's Pullups" or "Recon Ron" or similar...if you find it, it will give you a Marine Corps pullup routine that will get you to increase pull-ups.

For your workout, I'd segregate body parts by day. I'm a big believer in having "Chest day" "Shoulder day" "Arms day" etc on different days / or workouts. This has to do with focus and intensity.

You should be doing full range-of-motion reps - none of that half-way bullsh- and you should be doing 8-12 reps to failure @ 4-6 sets.

To break the 200lbs barrier you need to, have to, must do power lifts - squats, and dead lifts. I like to squat on my back day or arms day. I like to dead lift on my chest or shoulder day. I do these at the end of my workout.

If you start to power lift, add a protein/creatine supplement to your diet and you'll add 10lbs in probably less than a couple months.