NoSoup4U

If you want here is my diet thread and you can see where I am coming from physically:
http://www.ironmagazineforums.com/sh...ad.php?t=32795 (I am a beginner and I am trying to gain some lean muscle mass.)

I am 5'10" - 155 lbs.


This is what I did for 3 months...

Day 1 - Chest & Triceps (all with dumbells)
4 x 12 - Flat Flies
4 x 12 - Flat Press
4 x 12 - Incline flies
4 x 12 - Incline Press
4 x 12 - Decline Fly
4 x 12 - Decline Press

Day 2 - Back, Biceps and Shoulders
Gorilla Hang? (hanging on pull up bar with a towel rapped around) - 60 sec
8 x Pull-ups slowly dropping to full extension - 12 sec every pull-up
12 x Swiss Ball pull-up with the bar 4 ft off the ground
8-10 x pull-ups with a reverse grip
8-10 x weighted pull ups
Every 5th back day: drop weight pull-ups

4 x 12 - Lat pull downs
4 x 12 - Lat pull downs with row bar
4 x 12 - Rows
4 x 12 - Dead Lifts

Biceps - Super 7


Shoulders-
4 x 12 - Press
4 x 12 - Lateral extension
4 x 12 - Front raises
4 x 12 - Military Press


Day 3 - Legs
4 x 12 - Squats
4 x 12 - Leg extensions
4 x 12 - Ham extensions
4 x 12 - Butt Machine, what ever it is
4 x 12 - Calve raises with twos pointed out
4 x 12 - Calve raises with twos pointed in
4 x 12 - Calve raises with twos pointed straight


Day 4 - Rest

This is my progression for the first set.

3 mnths ago
http://people.tamu.edu/~bpm7077/nosoup3monthsago.jpg
Now
http://people.tamu.edu/~bpm7077/nosoupback.jpg
http://people.tamu.edu/~bpm7077/nosoupnoflex.jpg
http://people.tamu.edu/~bpm7077/nosouptriceps.jpg
http://people.tamu.edu/~bpm7077/nosoupchest.jpg
http://people.tamu.edu/~bpm7077/nosoupsideflex.jpg
http://people.tamu.edu/~bpm7077/nosoupfrontflex.jpg





This is what I do now: (i cut back on the amount i was doing a day.)

Monday - Chest

Bench Press, Decline Bench Press, Incline Bench Press, Machine Fly's, Cable Fly's, Wide Chest, Chest Press

Tuesday - Shoulders and Abs

Shoulder Press, Shrugs, Military Press, Front Raises, Lateral Raises, Trap Raises. Various Abdominal workouts

Wednesday - Legs

Leg Extensions, Calf Raises, Leg Curls, Seated Calf Raises, Squats, Leg Press

Thursday - Back and Abs

Lat Pull-downs, Rows, T-Bar Rows, Machine Lat Pull Downs, Deadlifts, various Ab workout

Friday - Biceps and Triceps

Weighted Dips, Barbell Curls, Dumbbell curls, skullcrushers, tricep pushdowns, concentration curls, preacher curls, kickbacks