Newly Revised Workout

[shiznit2169]

Here is my newly revised workout, let me know if it's better

TRAINING

Day 1

Chest

Flat Barbell/Dumbbell Bench Press : 3 x 6-10 reps
Low Incline Barbell/Dumbbell Press : 3 x 6-10 reps
Dips : 2 x 6-10 reps

Back

Chin ups : 2 x 6-8 reps
Deadlifts : 3 x 6-10 reps
Shrugs : 2 x 10-12 reps
Free Weight Rows : 2 x 6-10 reps
Cable Rows : 2 x 6-10 reps

Day 2

OFF

Day 3

Legs

Squats : 3 x 6-10 reps
Leg Presses : 3-4 x 6-12 reps
Leg Curls : 3 x 6-10 reps
Standing Calve Raises : 3 x 8-10 reps
Stiff-Legged Deadlifts : 3 x 6-10 reps
Good Mornings : 2-3 x 6-10 reps

I also do 3-4 different ab workouts of my choice (list any ab workouts that are BEST and target all sides, not just one part)

Day 4

OFF

Day 5

Shoulders

Military Press : 3 x 6-10 reps
Seated Dumbbell Press : 3 x 6-10 reps
Standing Lateral Raises : 2 x 8-10 reps
Upright Row : 3 x 6-10 reps
Sometimes i'll do face pulls

Triceps :

Rope Pulldowns : 3 x 6-10 reps
Skull Crushers : 2-3 x 6-10 reps
Dips: 2-3 x 6-10 reps
(Any other recommended workouts for triceps?)


Biceps :

Barbell Curls : 3 x 6-10 reps
Hammer Curls : 3 x 6-10 reps
(Any others you recommend)

Day 6

OFF

Day 7

Back to Day 1 (repeat the routine with a few changes in small workouts but still focusing on the major workouts)

Food

**NOTE**

I am not on a diet as of now. I am bulking so i eat about 3000-3500 calories a day. When i reach the size i want, then i will go on a diet.

Morning: Whey Protein with milk, egg/bacon/ham scrambles, banana, vitamins, cereal

Lunch: It varies. I'll either have a pbj, tuna, or ham/turkey/roast beef sandwhich, strawberries, apple, juice, whey protein shake with milk and another side snack

Evening Snack: A quick pbj/tuna/ or ham-turkey-roast beef sandwhich, slice of bread with peanut butter on it and milk

Dinner: I have lots of different meals. It can either be Steak, Ham, Burgers, Pasta, Turkey, Chicken, with side dishes such as salad, soup, veggies, corn, peas, potatoes, apple sauce, stuffing, apple, strawberries, grapes...etc. I have milk with my dinner as well

Before Bed: Whey Protein shake with Milk

What'd you think? Give feedback

-Rich

 

[musclepump]

You have incline and flat for chest, why not decline? I like higher volume for my biceps, which work better for me. I would add 2-4 sets of Preacher curls, alternating every couple of weeks with concentration curls.

As for abs, work and focus on your transverse abdominis. I personally don't believe in training the obliques if you're trying to build an aesthetic figure. The V-Taper just gets thrown off with massive obliques--your core muscles get worked during squats, deadlifts, etc... anyways.

 

[shiznit2169]

You have incline and flat for chest, why not decline? I like higher volume for my biceps, which work better for me. I would add 2-4 sets of Preacher curls, alternating every couple of weeks with concentration curls.

As for abs, work and focus on your transverse abdominis. I personally don't believe in training the obliques if you're trying to build an aesthetic figure. The V-Taper just gets thrown off with massive obliques--your core muscles get worked during squats, deadlifts, etc... anyways.

Hold it now....lol you have such a big vocabulary on weightlifting. I am a newbie to this stuff, i mean i know what im doing but i dont have much knowledge on all certain body parts and exercises.

What is the difference between obliques and transverse abdominis?

What is an aesthetic figure? Does that mean i want to build until i get to the size i want to look like?

Last thing, explain what you mean by "V-Taper gets thrown off..."

 

[ihateschoolmt]

What is the difference between obliques and transverse abdominis? Obliques are the muscles beside your abs.

What is an aesthetic figure? Does that mean i want to build until i get to the size i want to look like? Aesthetic isn't a bodybuilding term, it means good looking.

Last thing, explain what you mean by "V-Taper gets thrown off..." V taper is refering to you having wide lats and a small waist. It looks like the letter "V"

.

 

[ihateschoolmt]

h

Here is my newly revised workout, let me know if it's better

TRAINING

Day 1

Chest

Flat Barbell/Dumbbell Bench Press : 3 x 6-10 reps
Low Incline Barbell/Dumbbell Press : 3 x 6-10 reps
Dips : 2 x 6-10 reps
Do dips to failure, other than that looks fine to me.
Back

Chin ups : 2 x 6-8 reps
Deadlifts : 3 x 6-10 reps
Shrugs : 2 x 10-12 reps
Free Weight Rows : 2 x 6-10 reps
Cable Rows : 2 x 6-10 reps
Try wide grip pull ups instead of chin ups, it works your back more. Also do those until failure. Drop the cable rows.

Day 2

OFF

Day 3

Legs

Squats : 3 x 6-10 reps
Leg Presses : 3-4 x 6-12 reps
Leg Curls : 3 x 6-10 reps
Standing Calve Raises : 3 x 8-10 reps
Stiff-Legged Deadlifts : 3 x 6-10 reps
Good Mornings : 2-3 x 6-10 reps
I would do 4 sets of squats and 2 sets of leg presses. Drop the leg curls. Good mornings and stiff legged dead lifts will be enough for hamstrings.

I also do 3-4 different ab workouts of my choice (list any ab workouts that are BEST and target all sides, not just one part)

Day 4

OFF

Day 5

Shoulders

Military Press : 3 x 6-10 reps
Seated Dumbbell Press : 3 x 6-10 reps
Standing Lateral Raises : 2 x 8-10 reps
Upright Row : 3 x 6-10 reps
Sometimes i'll do face pulls
Not sure if its just me, but I don't do near that volume. I do 3 sets of military presses and lateral raises.
Triceps :

Rope Pulldowns : 3 x 6-10 reps
Skull Crushers : 2-3 x 6-10 reps
Dips: 2-3 x 6-10 reps
(Any other recommended workouts for triceps?)
I would reccomend 3 sets of close grip bench, 2 sets of (weighted if your strong enough) dips, and one drop set of rope push downs.

Biceps :

Barbell Curls : 3 x 6-10 reps
Hammer Curls : 3 x 6-10 reps
(Any others you recommend)
I like low volume here, your biceps get worked on other days. I do 4 sets max for biceps, but thats just me.

Day 6

OFF

Day 7

Back to Day 1 (repeat the routine with a few changes in small workouts but still focusing on the major workouts)

All my reccomendations are what work for me, you are different. If you know your body well enough to know thats not enough (or too much) volume then you should do what you know works for you.

 

[shiznit2169]

ihateschoolmt

How tall are you and what do you weigh? To be honest with you, my body is similar to yours except i dont have tight abs like you do.

I'm 18, 170 lbs, and 6'1. I looked at your pictures and my body size is like yours but just a little bit bigger and bulkier. I'm aiming to bulk even more then ill cut once i reach my designated size. So ill definetly try your recommendations and see what happens.

I'll be putting some pictures up soon

 

[ihateschoolmt]

ihateschoolmt

How tall are you and what do you weigh? To be honest with you, my body is similar to yours except i dont have tight abs like you do.

I'm 18, 170 lbs, and 6'1. I looked at your pictures and my body size is like yours but just a little bit bigger and bulkier. I'm aiming to bulk even more then ill cut once i reach my designated size. So ill definetly try your recommendations and see what happens.

I'll be putting some pictures up soon

Yes, we are about the same. I am 5'11 150 pounds.

 

[musclepump]

Yep, hater there pretty much gave you the correct plain-English terms

 

[bigbullboy]

Great stuff...I bought Arnolds book when i first started and then a couple others,(to get some routines) one of them was a great trainig and nutrition book written by Mr. Olympia Bob Paris,swear, had the book for 2 weeks and he came out of closet on Oprah ...unreal..caught some slack for having it... i bought before..really

 

[musclepump]

 

[ihateschoolmt]

Great stuff...I bought Arnolds book when i first started.

I have his book too. Very high volume work outs.

 

[shiznit2169]

would it help me at all if i bought a book/magazine to help me a little?

Are there any books that has everything training/diet/supplements that i can buy (for beginners, not bodybuilders that do competitions)

 

[DOMS]

Personally, I like Flex magazine. You can't blindly accept everything that you read in it, but it will give you some new (to you) ideas. For me, it's monthly mind food for bodybuilding. No one in my person circles does bodybuilding so I get my contact with bodybuilding where ever I can; Magazines, books, videos, websites, and online forums such as IM.

Most of the magazines* are pure crap. Some are worse.


* On a side note, I do mean most magazines, and not just bodybuilding ones, aren't worth the paper they're printed on and are thinly veiled advertisements.