Training Programme: Your Input Please

[ABC_BOXER]

All right Guys and to those Girls out there: D


As the new year is approaching I think its time for me to get organized and ready for some serious bulking, / training, so I’d like your input on helping me have a great plan, please…
I’m 19, 12 Stone ( 168lbs) been training 6 months properly, height is 5’10”. That’s all I think you need to know, unless you state otherwise


I have come up with TWO training programme's! I’ll list one for now

Training

Monday And Thursday:

….Legs….

Squats – 3 x 10

Leg Curls – 3 x 12

Lunges – 3 x 10

….Calves…..

Standing Calf Raises on a calf Machine – 3 x 15

Sitting Calf Raise’s on a Calf Machine – 3 x 15

….Waist….

Sit-Ups-Knees Bent – 3 x 30 hold for 20 – 30 sets at each finish

Leg Raises – 3 x 30

Twists – 3 x 30


Tuesday and Friday:

Back
Chest
Shoulders

Rowing with Bar – 3 x 10

T-Bar Rowing – 3 x 10

After Back Stretch and flex


Chest

Bench Press – 4 x 10 with increase weight each set

Barbell Incline Press – 3 x 10

Bent Arm Flyes – 3 x 12

Pull Over with Dumbbell – 3 x 12


Shoulders

Press Behind Neck – 3 x 10

Lateral Raises – 3 x 10

Lateral Raises in Bent-Over Position – 3 x 10

Wrist Curls – 3 x 15


Wednesday And Saturday:

Arms
Triceps
Biceps


Triceps

Triceps pull down on machine – 2 x 10 add weight for 1 more set

Triceps extension with dumbbell behind neck – 3 x 10

Triceps exercise with dumbbells lying down – 3 x 10


Biceps

Dumbbell Curl on Incline Bench – 3 x 10

Preacher bench Curl – 3 x 10

Concentration Curl with dumbbell - 3 x 10


thnx in advanced

[ABC_BOXER]

bump

[ABC_BOXER]

thnx 4 the help guys

[Steele]

i think your diet has more to do with your training and weight gains than anything else. you grow in the kitchen, not in the gym.