Sithxace

Im 21 and very skinny but Ive gained about 8 pounds of bulk since i started back in August. Every few weeks or so i change the excerise around


Monday
REST

Tuesday
Biceps:
3 sets of bar curls
3 sets of wide grip wire machine arm curls
3 sets of narrow grip wire machine curls
3 sets of wire pull ins (pull handle towards body working out back too)
Triceps:
3 sets of wide grip pull down
3 sets of narrow grip push down
3 sets of rope pull down
Wednesday
Abs

Thursday
Chest:
3 sets on decline bench
3 sets of incline bench
3 sets iso chest machine
3 sets wide chest machine
3 sets incline fly

Shoulder:
3 sets Shoulder press machine
3 sets of back shoulder machine
3 sets of laterall shoulder machine

Friday
REST
Saturday
Abs, 100 reps on various exercises

Scarface30

no offense, but that is bad.

WAY too much bicep, chest and everything else. and no legs or back?!

take a look at the stickies, figure everything out, re-think a routine and then post it. take a look at the diet section too.

Warning: Seismic Testing Zone

jondy

You definetly have to start working your back and legs. They make up the majority of the muscles in your whole body. You would be amazed at how much bigger and stronger you would get if they were incorporated.

Gazhole

I almost dont know where to start with this:


-TOO MUCH isolation. Use compound movements like Rows, Military Press, Bench Press, Pullups, Deadlifts, Squats, Good Mornings, and Lunges. These movements should make up the majority of your routine, and THEN 2-3 sets of isolation at the end if needed. Compound movements = more muscle recruited = more growth.

-The majority of your routine is for two of the smallest muscles, the biceps and triceps, so is just overkill. If you want to grow, use the big muscles like Legs and Back.

-Too much machine work, freeweights are much better for you since they incorporate stabilizing muscles, and are actually functional. Machines make you work in the way THEY want you to work, not how your body ACTUALLY works!

-No meaningful pulling whatsoever, most of your 'routine' is pushing. This can only lead to injury. You need to balance your pulling and pressing movements.

-DO LEG WORK. Like i said before, they are the biggest muscles in the body, why leave them out? Just because you might do cardio or whatever doesnt mean your legs are getting the right amount of treatment.

-You dont need to do 100 reps of abs, a few sets of 15-20 reps, and a stability exercise like planks a few times a week is plenty. If you're doing big compound movements your core will get recruited plenty anyways. You dont need a whole session dedicated to abs.


My advice would be to scrap this, theres nothing interesting or even GOOD about this program, read the stickies in training and nutrition forums and learn the basics of setting up a program.

If you're really gung ho about training, read a few of the journals in that section, a lot of the banter about training happens in there aswell.

Dont sweat it, we all posted a shite program in here at one stage - just be one of the ones that accepts advice, and not one who wont listen.

Welcome to IM

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

DbLPLatinum89

where the fuck is the LEGS n BACK?!?!?! those are the biggest muscles in the body broski...

Delusional

why does it seem like people hate working legs...?

Gayspace
www.taylorsnutrition.com

StanUk

Probably cos a lot of people work out to get "big guns" etc, which means they think that its ok to neglect legs.

Gazhole

Ironic really.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08