I'm 21 and I've been training for about 8 months now, but keep in mind that I used to be obese about 2 yrs ago, i was 16 stone, now I am 12 and half stone. My height is 5 feet 11 inches. My body has totally changed shape, I've put on a lot of muscle and I've gained a lot of strength. I've done it naturally aswell, no steroids, I went on creatine, but only used one course and that was a few months ago.
This is my current workout regime:
Monday: Chest
Flat Bench Press - 12 Reps=40kg - 10 Reps=60kg - 8 Reps=80kg - 6 Reps=90kg
Incline Bench Press - 12 Reps=40kg - 10 Reps=50kg - 8 Reps=60kg - 6 Reps=70kg
Flat DB Press - 12 Reps=14kg(in each hand) - 10 Reps=22kg - 8 Reps=26kg - 6 Reps=30kg
Incline DB Press - 12 Reps=14kg - 10 Reps= 18kg - 8 Reps=22kg - 6 Reps=24kg
Flat Bench flies - 12 Reps=8kg - 10 Reps=10kg - 8 Reps=12kg - 6 Reps=14kg
Incline Bench flies - 12 Reps=8kg - 10 Reps=10kg - 8 Reps=12kg - 6 Reps=14kg
10 mins treadmill
Tuesday: Biceps
Normal curls with DB - 12 Reps=12kg - 10 Reps=16kg - 8 Reps=20kg - 6 Reps=22kg
With curl bar, inner grip - 12 Reps=5kg(each side) - 10 Reps=10kg - 8 Reps=12.5kg - 6 Reps=15kg
Hammer Curls - 12 Reps=12kg - 10 Reps=14kg - 8 Reps=16kg - 6 Reps=18kg
With curl bar, wide grip - 12 Reps=5kg(each side) - 10 Reps=7.5 - 8 Reps=10kg - 6 Reps=12.5kg
10 mins treadmill
Wednesday: ABs: 30 minute class that my gym does every week
Shoulders (The weakest part of my body, I've always had probems with my shoulders)
Shoulder Press behind the head - 12 Reps=20kg - 10 Reps=25kg - 8 Reps=30kg - 6 Reps=35kg
Shoulder Press infront of the head - 12 Reps=20kg - 10 Reps=25kg - 8 Reps=30kg - 6 Reps=35kg
Now, I dont know what this excercise is called but basically I take two lightweight DBs hold them infront of me and lift up then when my arms are perpendicular to my body I move my arms out to the side of my body(while in the air) and then lower down to the sides of my body, then lift again from the sides, bring them to my front and lower down to the front of my body and repeat. Ok, long explanation over, these are my reps:
12 Reps=6kg - 10 Reps=6kg - 8 Reps=8kg - 6 Reps=8kg (This is a very very hard excercise)
Seated DB Press - 12 Reps=12kg - 10 Reps=14kg - 8 Reps=16kg - 6 Reps=18kg
10 Min treadmill
Thursday: Back
Deadlifts - 12 Reps=40kg - 10 Reps=60kg - 8 Reps=70kg - 6 Reps=80kg
Lat Pulldown(behind the head) - 12 Reps=30kg - 10 Reps=40kg - 8 Reps=50kg - 6 Reps=55kg
Lat Pulldown(infront) - 12 Reps=30kg - 10 Reps=40kg - 8 Reps=50kg - 6 Reps=55kg
Cable Seated Row - 12 Reps=30kg - 10 Reps=40kg - 8 Reps=50kg - 6 Reps=55kg
10 Minute treadmill
Friday: Triceps (Favourite part of my body)
Bench Press(Close grip of course) - 12 Reps=40kg - 10 Reps=60kg - 8 Reps=70kg - 6 Reps=80kg
Skull crushers(with curl bar) - 12 Reps=5kg(each side) - 10 Reps=10kg - 8 Reps=12.5kg - 6 Reps=15kg
Dips - 12 Reps=my body weight - 10 Reps=5kg - 8 Reps=10kg - 6 Reps= 15kg
Seated, Single DB extension - 12 Reps=22kg - 10 Reps=28kg - 8 Reps= 34kg - 6 Reps=40kg
10 Minute treadmill
Saturday: Legs
Squats
Leg Presses
Leg curls
Leg extensions
But I don't keep up with legs much. I usually forget to do it.
What do you think of this workout, is it good or crap?
I really want to get bigger, although I do have a good size now, I still want to get bigger. And definitely shape up also. My biggest problem is shoulders, they are smaller compared to the rest of my body and it ruins my shape. Also, I'm finding it really really hard to get a flat stomach, I don't know what to do about it. I would be really grateful if someone could help. Thanks.
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