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  1. #1
    Nworb is offline Associate Member
    Join Date
    Jan 2005
    Posts
    447

    looking for definition, please critique my workout.

    I am an 19 year old 5 foot 8 205 pounds 15 b\f. I consider myself a beginer lift, but i know i have been lifting for maybee 5 years. I am looking to bulk up just a tad, but got lots of muscle definition. Currently i only supplement with whey protien. However a cutting cycle might be in my future. Any and all suggestions and or proposals are appreciated.

    Monday:Push Light ( more reps less weight)
    Bench
    Fly
    Incline\Decline Bench
    Shoulder Press
    Lat Raise
    triceps
    Dips

    Tuesday: Pull Light ( more reps less weight)
    cable lat pull down
    cable row
    pull over
    shrugs
    biceps
    pull ups

    Wensday: Legs
    Squat
    Leg press
    lunge
    Leg Curl
    Leg Extension
    Calf raise


    thursday: push Heavy ( more weight less reps)
    Bench
    Fly
    Incline\Decline Bench
    Shoulder Press
    Lat Raise
    triceps
    Dips

    Friday: Pull Heavy ( more weight less reps)
    cable lat pull down
    cable row
    pull over
    shrugs
    biceps
    pull ups

    Sat and Sun:
    1 mile run
    abs
    low back

    Everynight i Do:
    abs and low back

  2. #2
    *Narkissos*'s Avatar
    *Narkissos* is offline Anabolic Member
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    May 2004
    Location
    Barbados
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    16,357
    I think you need an actual routine..

    Your current one is all over the place

    Also..definition is a by-product of a sound dietary (combined with cardiovascular training) approach... having less to do with your training routine persay.

  3. #3
    *Narkissos*'s Avatar
    *Narkissos* is offline Anabolic Member
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    May 2004
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    Picking apart your current routine:

    Training heavy is quasi-essential to maintaining muscle when trying to get in shape...Thus your heavy-light training-day assignment is more or less obselete.

    Try setting up a routine consisting of:

    1.approximately 4 days a week
    2.working 1 bodypart per session
    3.not working the same bodypart two days in succession (as you were doing with abs..neglecting the fact that abs too are a muscle ..and like other muscles, need to be rested)

  4. #4
    Nworb is offline Associate Member
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    Jan 2005
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    447
    hmmm, i think ill finish this week off and then come up with a better workout and post it in a new thread thanks for the advice

  5. #5
    *Narkissos*'s Avatar
    *Narkissos* is offline Anabolic Member
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    May 2004
    Location
    Barbados
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    No prob at all Bro...

    holla back at us

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