Training Routine in need of HELP????!!!!!

**rjr5353** · 06-21-2004, 09:28 PM

Hi All,

This is my 4th week in the gym and would like to know if Im on the right track as far as my routine is going. Before starting my weight training routine I lost 30lbs. Im 26, 5'11" , 159lbs. and now have 14% body fat. I lost alot of muscle while I was dieting. I decided to hit the gym, go on a clean diet and try to pack on some lean mass. Currently I am working out 3 days a week, all I can really handle right now as my muscles arent recovering at super speeds. I give each muscle 1 weeks rest. Please critique my training program and let me know if I am doing it right or wrong or anything needs to be added???? I want to add more excercises and all but I dont think my body can handle it yet??? I am on a very good clean diet......and I have seen minimal gains in this being the 4th week of training.....Any Help please!!!!

Sunday - Train (Chest, Tris, and shoulders)
Bench Press 4x10
Incline Bench Press 4x10
Tricep PullDowns 4x10
Military Press 4x10
Abs - Hanging Knee Lifts 4x20
Abs - Decline Sit Ups 4x10

Monday - OFF

Tuesday - Train (Legs)
Calf Raises 4x10
Squats 4x10
Leg Curls 4x10
Leg Curls but while on my stomach (not sure what theyre called) 4x10
Abs - Hanging Knee Lifts 4x20
Abs - Decline Sit Ups 4x10

Wednesday - OFF

Thursday - Train (Biceps and Back) This is where I need some help I think? I have a hard time with Biceps - Im soooo weak, I can barely get any weight up.......Embarassing at the gym when your doing 10 - 15 pund dumbelll curls and having trouble............
Dumbell Curls 4x10
Machine Curls 4x10
Lat Pulldowns 4x10 Not sure of another back excersice?
Abs - Hanging Knee Lifts 4x20
Abs - Decline Sit Ups 4x10

Friday - OFF

Saturday - OFF

**rjr5353** · 06-23-2004, 12:33 PM

Anyone a little help please?????????????

**CowPimp** · 06-23-2004, 12:56 PM

Chest, Shoulders, Tri (Push) day looks pretty good. The only thing I might add is a little bit of additional shoulder work. However, if your shoulders are growing with the current volume, then don't worry about it until growth stops. Also, I don't know if that is the order you do your lifts in or not, but if so you should do shoulders before triceps.

Leg day also looks decent. I'm assuming the first leg curls you mention are actually leg extensions, which is where you sit upright and extend your legs forward. The leg curls where you lay on your stomach are actually leg curls. I would do one more exercise for your hamstrings; a compound exercise. I like Romanian deadlifts and straight-legged deadlifts. Hyper-extensions are also good. Once again, if that is listed in the order you do your lifts, then do your calves last.

Back and bicep day (Pull) needs some work. First of all, you don't need to be doing that many sets for your biceps. Stick with the dumbell curls. As well, you need to do your back work first. Do compound exercises for your back. Deadlifts and bent rows are the big ones. I also like chinups better than lat pulldowns for your lats. Between bent rows and chinups, your biceps will already be getting peripheral work.

www.exrx.net and www.bsu.edu/webapps/strengthlab/home.htm are good sites to look up any exercises that you don't know.

Post your diet in the diet & nutrition forum. Your diet might not be as good as you think. To gain mass, you have to eat a lot and stand to gain a little fat in the process.

**rjr5353** · 06-23-2004, 01:01 PM

Dude your AWESOME!!!

Thank you so much for the information. I really do appreciate it!!!

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