James

I'm new here
Just thought I say hi...
I use to be into bodybuilding years ago, about two months ago I got a part-time job working concert security.
After doing a few shows, I noticed I was the smallest person working the pits.
So I decided to get back into lifting again, when I was 18-20 I was lifting alot and juice'n up too.
I'm about to turn 30 and I don't want to do stuff like that again.
Anyhow, I would like some pointers.

I'm almost 30
5'9
200 Pounds
I'm on a 7 split and I'm also taking Zenadrine (U.S Version)
This is my routne

Day 1
Chests & Shoulders
Flat dumbell Presses
Incline dumbell Presses
Flat dumbell flyes
Wide Grip Presses

Wide Grip Upright Rows
Single Arm Presses
Standing behind neck Presses
Laterial Rows

Day 2
Legs & Abs
Barbell Squats
Leg Ext.
Calf Raises
Dumbell Lunges

Sidebends
Leg Raises
Crunches

Day 3
Arms & Back
Barbell Curls
Hammer Curls
Alter Arm Curls
Seated Tricep Presses
Tricep Kickbacks
Wrist Curls

Two Arm Rows
Bendover Rows
Horizontal Shugs
Shugs

Day 4
Rest

Day 5
Repeat day 1 or 2

Day 6
Rest

Day 7
Repeat day 1 or 2

My goal is to gain some more size and too cut up.
When I lift, I do alot of reps with low weight..

Sorry alot the long post, heheh I type fast.



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Never too old..

bludevil

Since your wanting to cut up, I'd add some cardio. First, I wouldn't workout in consecutive days. Have a rest day in between workouts to let your body recuperate. On your rest day do some cardio. 20 to 30 minutes will be fine. Of course, this is just my opinion. Hope it helps.

Mule

HELLO!

James

Ugh Cardio
I'll just have sex on my days off..

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Never too old..

I Are Baboon

Hi James! Not another Leafs fan, are ya? We're all Red Wing fans around here. Some guys will say they like Colorado or Phildelphia or Pittsburgh or even Toronto, but don't you listen to them. We are all Detroit Red Wing fans.

Prince

Welcome to Xtreme-Forums !

That is way too much volume in my opinion to gain size. Way too many exercises per work-out, and you need more rest days. Also, you should decide what you want to do: gain size or cut-up. Very difficult to do both simultaneously.

Example, when I work back, I typically use 2-3 exercises, and for biceps, one exercise, on rare occasion 2. The last time I worked back and biceps I did pull-ups & rows, and preacher curls.


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Just because the majority believes it, does not make it true!

Scotty the Body

If your going for size, drop the amount of reps your doing to around 6 with like 3 sets.
For larger muscles, do like 3 to 4 exercises and for smaller muscles 2 to 3 exercises.

Because your getting older (sorry) your going to have to watch your diet more and get plenty of rest.

Sorry but your not going to see the results you did when you were 20 especially if you were on the juice but keep at it and it will come.

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Just another day in the gutter

James

Thanks Prince !
Take a look at my picture (in the picture forum "The before Picture" )
Maybe you could help me out with a route
All I wanna do is rip up.
You will see the result of beer drinking and a office job

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Never too old..

Ginni

Welcome!!