My workout... Please modify!

[matty burg]

WORKOUT: 5 Day Split
1. Arms
• 3x BB curl (10-8 reps)
• 3x Hammer curl (10-8 reps
• 2x Rope curl (10-8 reps)
• 1x Spider Curl (8 reps)
• 3x V-bar pushdown (10-8 reps)
• 3x Skull crush machine (10-8 reps)
• 3x Seated dip/Pushdown machine *not 100% sure what it’s called] (10-8 reps) It is called the dip machine.

2. Legs
• 3x 45° Legs press (10-8 reps)
• 3x Leg extension (10-8 reps)
• 3x Leg curls (10-8 reps)
• 3x Seated calve raises (10-8 reps)

3. Back
• 3x Lat pulldown (10-8 reps)
• 3x Seated row(10-8 Reps)
• 2x Wide grip body weight pull ups (10-12 reps)

4. Chest, Forearms, Abs
• 2x incline machine (10-12 reps)
• 2x Pushups (on fists 40-50 reps)
• Abs
• 3x Forearms arms rested on bench curling BB (10 reps forward and 10 reps reverse)

5. Shoulders, Traps
• 3x Seated shoulder press machine with free weights (10-8 reps)
• 3x Late raises arms bent at 90° (10 reps)
• 3 x Front raises (10 reps) *Do these with BB or Dumbbells? And if so separate or same time?
• 3x Shrugs

*Reason for not having a huge focus on chest is because it’s out of proportion to the rest of my body. It’s hard to the touch when tensing, not very hard when not tensing and not a good shape. Instead of being ‘Square’ it more so sticks out. I want to be able to shape it.
Before I started working out I was pretty fat and had pretty big man boobs, now my chest has pretty much all tuned to muscle but not a great shape...

[gthom47]

i noticed theres no deadlifts in there, and they are usually accepted as one of the big 4 lifts. any reason u didnt include them?

[matty burg]

i used to do them, but felt i was going to hurt my back... i've only just started doing legs again about 2 weeks ago, had a huge break off legs, so i wanted to "warm up" to them

how should i incorporate them?

[gthom47]

depends on what you are going for. when i was doing each body part 1x a week at high intensity i would deadlift on a back day, then wait 3-4 days before squatting on a leg day. now i am on the 5/3/1 program and you deadlift and do lower body lifts to accompany it.

[tbody66]

Matty, what is your age/ht/wt/bf%/training experience. Also, what are you trying to accomplish specifically, and no matter what the answer is to that question, stop working forearms! Is the above your split? Like is day one arms by themselves, day two legs, etc??? Do you have rest days? Is this your m-f routine?

[matty burg]

Matty, what is your age/ht/wt/bf%/training experience. Also, what are you trying to accomplish specifically, and no matter what the answer is to that question, stop working forearms! Is the above your split? Like is day one arms by themselves, day two legs, etc??? Do you have rest days? Is this your m-f routine?

21/172cm/174kg/bf? not 100% sure, didnt htink you could trust those online calculators.

I also have my diet posted int he diet questions under the heading "First Cycle"

I edited my first post, it's a 5 day split and those muscle groups are the days...

Thanks

[tbody66]

I don't like your split at all, seems to be way undertraining to me, the exercises are okay, other than working forearms. Maybe a push pull with legs alone on wed, hit calves on mondays and fridays in addition to leg day. Definitely need to work arms twice a week, so you could adjust to a four day split if you'd rather. Post some pics so I can give a better opinion, you need to be training way more frequently than what you have posted, especially as little as you are.

[matty burg]

does a three day split with one day rest sound better?

what i used to do was:
arms and chest
Legs and abs
Back and tris

and i would interchange muscle groups between sets

[matty burg]

And here's the pics

[tbody66]

Mondays and thursdays are push days: Chest/shoulders/triceps/abs
Tuesdays and fridays are pull days: legs/back/biceps
Mondays and Tuesdays will be your heavy days and thursdays and fridays your light days, you will perform similar exercises but the rep range will change.
always start your workout by jumping rope for one minute solid, when you can do that easily then start adding 15 second increments to your warmup until you are at five minutes of rope jumping and then just stay with that.

Mon:
Chest:
Flat Bench, warm-up sets, these should be three rep warm up sets with progressive weight until you reach your workout weight, then three sets of 8 - 12 reps, go to failure each time, go up in weight when you are hitting all three sets 12 or more reps
Incline Bench, no warm up sets here, your chest is warmed up from the flat bench, three workout sets, same rep range.
flat dumbell flyes - this is not a mass exercise, it is a stretching exercise, the weight does not matter, as a matter of fact it should be just heavy enough to help your arms get a full stretch at the bottom, too heavy and you can cause yourself damage, slow and controlled with a full stretch at the bottom and a pause, when you contract the muscle bring the weights as close together as possible without touching them, and then turn the pinkies in towards each other while feeling the middle of your chest come together.
Shoulders:
The front's of your shoulders have been thoroughly worked here, so we'll move onto the tops and rears.
Military press: sets and reps the same as the bench press, machine or barbell, depending on your gym
Dumbbell Shrugs. Pause at the top and bottom, straight up and down, don't roll your shoulders, put the tops of your shoulders into your ears, I like going progressively higher in poundages within the rep range until I can't properly perform the exercise.
Rear shoulder raises. Bend at the waist, pic a very...very...very...light weight, 5 lbs to start, lean over parallel with the ground with your knees bent and look in front of you at the wall/mirror, keeping your elbows locked and arms straight down in front of you raise them out to your sides with your pinkies up towards the ceiling. At the top of the movement you want them to be about 3 inches above your shoulders and even with your eyeballs, trust me, this hurts and is effective. 8-12 reps, pause at the top.
Triceps:
bodyweighted dips to failure, three sets
skull crushers, three sets 8-12 reps
Abs:
Crunches 3 sets 51 reps
Tues:
Legs:
Squats: progressive warm up sets of 11 reps until workout weight, then three sets of 15 - 20 reps, same philosophy as the bench, go to failure, increase weight when you are performing over 20 reps for each of the three sets, when you add the weight it should drop you down to only being able to accomplish 15 reps on your last set.
Straight legged dead lifts super setted with standing calf raises or toe extensions, stiff legged deads should be done in the 15-20 rep range and calves should be done in sets of 21's, 7 toes in heels out, 7 heels in toes out and 7 straight on.
Back:
Lat Pull downs 3 sets 8-12 reps, followed by bent over barbell rows 3 sets, 8-12 reps
Biceps:
Straight bar curls, full range 3 sets 8-12 reps, concentration curls 3 sets 8-12 reps

Wed: off

Thurs:
Chest:
Incline dumbbell presses, start with a light weight 40 lbs for example, and perform 12-15 reps, then increase by 5 lbs each time within the same rep range, you want to do five work sets, so make sure you are ending at a weight that you can barely get those 12 reps with on your fifth set
Flat dumbbell presses, your chest is already warmed up, go with three workout sets in that 12-15 rep range
Shoulders:
Rear raises again, just like last time except this time work in the 15-20 rep range
Upright rows, I do this for the traps on shoulder day, 3 sets of 25 reps, do not let the weight go all the way down at the bottom, slow and controlled, no lower than the belly button at the bottom of the motion and almost touch the chin at the top, keep the weight in close to the body the entire time, I use the ez curl bar for this.
Triceps:
rope pushdowns, 3 sets 25 reps, followed by bench dips, three sets to failure
Abs:
Bicycles: 3 sets 51 reps, Hanging leg raises: 3 sets 51 reps
Fri:
Back:
Deadlifts 3 sets 15-20 reps, because it is deadlift day we start with back.
Legs:
Do a superset for legs, going from machine to machine to machine for the three exercises for the three sets leg extension/leg curl/toe presses, start all over, little or no rest between sets.
biceps:
dumbbell hammer curls, 3 sets, 12-15 reps followed by dumbbell preacher curls, 3 sets 8-12 reps.

Sat: off

I would recommend this program for four weeks, and then, depending on your progress, we would change legs to wednesday by themselves and take them off of tue/fri.

[matty burg]

Mondays and thursdays are push days: Chest/shoulders/triceps/abs
Tuesdays and fridays are pull days: legs/back/biceps
Mondays and Tuesdays will be your heavy days and thursdays and fridays your light days, you will perform similar exercises but the rep range will change.
always start your workout by jumping rope for one minute solid, when you can do that easily then start adding 15 second increments to your warmup until you are at five minutes of rope jumping and then just stay with that.

Mon:
Chest:
Flat Bench, warm-up sets, these should be three rep warm up sets with progressive weight until you reach your workout weight, then three sets of 8 - 12 reps, go to failure each time, go up in weight when you are hitting all three sets 12 or more reps
Incline Bench, no warm up sets here, your chest is warmed up from the flat bench, three workout sets, same rep range.
flat dumbell flyes - this is not a mass exercise, it is a stretching exercise, the weight does not matter, as a matter of fact it should be just heavy enough to help your arms get a full stretch at the bottom, too heavy and you can cause yourself damage, slow and controlled with a full stretch at the bottom and a pause, when you contract the muscle bring the weights as close together as possible without touching them, and then turn the pinkies in towards each other while feeling the middle of your chest come together.
Shoulders:
The front's of your shoulders have been thoroughly worked here, so we'll move onto the tops and rears.
Military press: sets and reps the same as the bench press, machine or barbell, depending on your gym
Dumbbell Shrugs. Pause at the top and bottom, straight up and down, don't roll your shoulders, put the tops of your shoulders into your ears, I like going progressively higher in poundages within the rep range until I can't properly perform the exercise.
Rear shoulder raises. Bend at the waist, pic a very...very...very...light weight, 5 lbs to start, lean over parallel with the ground with your knees bent and look in front of you at the wall/mirror, keeping your elbows locked and arms straight down in front of you raise them out to your sides with your pinkies up towards the ceiling. At the top of the movement you want them to be about 3 inches above your shoulders and even with your eyeballs, trust me, this hurts and is effective. 8-12 reps, pause at the top.
Triceps:
bodyweighted dips to failure, three sets
skull crushers, three sets 8-12 reps
Abs:
Crunches 3 sets 51 reps
Tues:
Legs:
Squats: progressive warm up sets of 11 reps until workout weight, then three sets of 15 - 20 reps, same philosophy as the bench, go to failure, increase weight when you are performing over 20 reps for each of the three sets, when you add the weight it should drop you down to only being able to accomplish 15 reps on your last set.
Straight legged dead lifts super setted with standing calf raises or toe extensions, stiff legged deads should be done in the 15-20 rep range and calves should be done in sets of 21's, 7 toes in heels out, 7 heels in toes out and 7 straight on.
Back:
Lat Pull downs 3 sets 8-12 reps, followed by bent over barbell rows 3 sets, 8-12 reps
Biceps:
Straight bar curls, full range 3 sets 8-12 reps, concentration curls 3 sets 8-12 reps

Wed: off

Thurs:
Chest:
Incline dumbbell presses, start with a light weight 40 lbs for example, and perform 12-15 reps, then increase by 5 lbs each time within the same rep range, you want to do five work sets, so make sure you are ending at a weight that you can barely get those 12 reps with on your fifth set
Flat dumbbell presses, your chest is already warmed up, go with three workout sets in that 12-15 rep range
Shoulders:
Rear raises again, just like last time except this time work in the 15-20 rep range
Upright rows, I do this for the traps on shoulder day, 3 sets of 25 reps, do not let the weight go all the way down at the bottom, slow and controlled, no lower than the belly button at the bottom of the motion and almost touch the chin at the top, keep the weight in close to the body the entire time, I use the ez curl bar for this.
Triceps:
rope pushdowns, 3 sets 25 reps, followed by bench dips, three sets to failure
Abs:
Bicycles: 3 sets 51 reps, Hanging leg raises: 3 sets 51 reps
Fri:
Back:
Deadlifts 3 sets 15-20 reps, because it is deadlift day we start with back.
Legs:
Do a superset for legs, going from machine to machine to machine for the three exercises for the three sets leg extension/leg curl/toe presses, start all over, little or no rest between sets.
biceps:
dumbbell hammer curls, 3 sets, 12-15 reps followed by dumbbell preacher curls, 3 sets 8-12 reps.

Sat: off

I would recommend this program for four weeks, and then, depending on your progress, we would change legs to wednesday by themselves and take them off of tue/fri.

I did thursday routine minus chest and shoulders and added arms tonight, simply because i did chest and shoulders yesterday and it was great! The dips were an absolute killer. I need to get the abs excercises happening correct again though, didnt feel like i was doing it properly after a big break from abs...

with the leg raises, it is bent legs right? because there's no way im doin 51 straight legs!

As soon as the new week hits i'll start it properly as is written above and let you know the progress.

thanks heaps!

[tbody66]

I did thursday routine minus chest and shoulders and added arms tonight, simply because i did chest and shoulders yesterday and it was great! The dips were an absolute killer. I need to get the abs excercises happening correct again though, didnt feel like i was doing it properly after a big break from abs...

with the leg raises, it is bent legs right? because there's no way im doin 51 straight legs!

As soon as the new week hits i'll start it properly as is written above and let you know the progress.

thanks heaps!

So you are doing fri: Back/Biceps tonight? On the ab stuff, yes bring your knees into your chest on the leg raises.

[matty burg]

yer but i only did that tonight because i did shoulders and chest yesterday, as of monday im going to be following the routine as written exactly.

Also, would it be different amounts of weights on the calve raises? because i don't think i'd be able to do as much on the inner ones as i can on the heels out ones?

[tbody66]

yer but i only did that tonight because i did shoulders and chest yesterday, as of monday im going to be following the routine as written exactly.

Also, would it be different amounts of weights on the calve raises? because i don't think i'd be able to do as much on the inner ones as i can on the heels out ones?

same weight, it is a continuous exercise, you don't stop lifting you just move your toes/heels.

[matty burg]

same weight, it is a continuous exercise, you don't stop lifting you just move your toes/heels.

Will post pictures at the end of this week on progress, have been training hard and following diet that was in the diet section pretty strictly, if not eating more protein rich foods, just have not been doing cardio

[matty burg]

same weight, it is a continuous exercise, you don't stop lifting you just move your toes/heels.

News stats and pics after

weight before: 73-74kg weight after: 80kg

I'm still following the diet in my thread named "First Cycle"

[matty burg]

have i put on too much fat? should i change my diet? should i alter my current workout?

I feel as if i've put on too much weight. My jeans no longer fit and all tops are too tight. Also my chest has increased in size from which i believe is fat...

thanks

matty B

[t-gunz]

from waht i can see you've added fat.

what are you doing with your diet? had you got it sorted in the diet section?

i assume if you have then your are binging as well?

[matty burg]

from waht i can see you've added fat.

what are you doing with your diet? had you got it sorted in the diet section?

i assume if you have then your are binging as well?

This is my diet...

(7:00 am)
• ½ Cup mixed whole oats
• Large table spoon of Quinoa
• Soy milk
• Fresh fruit
• 5 eggs (1 whole, 4 whites)


(9:30 – 10:00 am)
• Pasta
• Chicken Breast 150-250g


(12:00 – 1:00 pm)
• 1 apple
• Bulgur/ sweet potatoes / brown rice / whole wheat couscous / lentils / beans
• Big can tuna


(3:30 – 5:30 pm)
• Steamed veggies with EVOO / 20 almonds / Mixed Veggie soup


(6:30-8:00 pm)
• Salmon (>300g) or Beef (>300g)
• Salad with EVOO & Vinegar
• Small serving fresh veggies with Quinoa
• Mixed vegetable soup
Gym Workout (4 day split)



(9:30-10:00 pm)
• Low fat Cottage Cheese (250g)


A WHEY PROTEIN SHAKE AFTER TRAINING





what do you mean by binging? bad food etc? or just too much food? i have most likely been eating more meat then stated in my diet on a daily basis. No pork or lamb though...

[matty burg]

anyone have any advice on what i should be doing?

I know i've only been doing this program for four weeks and diet for about 12 (close to, but then exactly as it says there for about 6 of that 12 weeks)

but im thinking of cutting, only cause i hate being this size/shape! can't fit into any of my clothes properly anymore, and chest is only growing in size in a bad way...

[matty burg]

anyone!!??

[Daz H]

Hey Matty,

I want you to watch these videos, they will give you the knowlage for Growth, don't skip over them m8, watch and take it all in.

Heres an explanation on Diet by Milos Sarcev, posted by Panzerfaust

http://forums.steroid.com/showthread...rn-how-to-Diet


Heres a seminar by the Late and Great Mike Mentzer, about Training and Recovery.

http://www.youtube.com/watch?v=ne3Xo...eature=related

Mark Rippetoe teaching Squat

http://www.youtube.com/watch?v=kawBY...feature=relmfu

Deadlift

http://www.youtube.com/watch?v=ql-N9hAuxNs


As for gaining the most Muscle Mass, there is no secret,

Heavy Controlled wieghts for reps of 5-8, using barbell movements,

Deadlift
Squat
Clean and jerk
Bench

If your the avarage Joe not using Steroids , I'd say 3-4 sets per bodypart, twice per week, If your using your ass as a pin cussion, then you can be doing 15+ sets, once per week.

Most important thing is to get the Diet correct, then to get the Mind Muscle Connection working, Concentrate on every rep that you are lifting soley with that muscle.

Have an Upper and Lower day, Go heavy for first 2 days, then Light and very slow for the other 2 days, hitting both fast and slow fibres of the muscle

Your not happy with your wieght atm, Well make sure your eating enough Protein, and lower your carbs, until you see a loss in wieght, keep up HIIT training for 10-15 mins after workout and twice on your days off. Bear in mind that Growth will not be of major concern while you are getting rid of those few pounds. "You can't have both Growth and Weight Loss"

Its basically trial and error to hit that sweet spot for eating enough Carbs and fat for Growth, but not too much to make you fat, this is something very individual to all people.

Last Words, Watch the videos and WATCH them AGAIN!

good Luck Matty