Lets get it going! (Help needed)

**Dukkit** · 04-05-2006, 06:11 PM

Hey guys. Im going to try and make this short. Im have been lifting seriously for 2 years. 6 years off and on. Its pretty much all I think about now. Well other then sex and food of course. But for the last two months I have had to back off the gym and diet b/c of work and money issues. But I would like your guys help and expertise to to get the most out of my training now.

F.Y.I. =
No cycle experience
21 years young.
6 foot 3
180 lbs (lost ten lbs due to Salmonella poisoning) Was 190 lbs 2 months ago.
Ectomorph, very hard to gain any weight. Whether it be fat or muscle.
Will be posting my diet for critique in the diet section in a little bit
Work out alone. Mostly in the morning.
GOALS: To achieve 205 lbs all natty then think about a cycle.

Training Split..

(Will be 2 Warm up sets. 10-12 reps
3 Working Sets. 6-8 reps unless otherwise noted)

-MONDAY - CHEST & TRI'S
Flat BB bench
Incline DB bench
Incline Fly's
Decline DB Bench

Dips
Close Grip Bench
Push downs

-TUESDAY - LEGS & ABS
Leg Extensions (4-5 sets 15-20 reps)
Hamstring Curls (same as above)
Squats (same) (3 secs down, 2 up)

Cable Crunches
Reverse Crunches

-THURSDAY- SHOULDERS & TRAPS
Arnold Presses of Military Presses
Seated Lateral Raises
Wide Grip Upright Rows
Shrugs (barbell behind back)

-FRIDAY- BACK/LATS & BI'S
Wide Grip Pull Ups
Pull downs (front to chest)
Bent over BB rows
Good Mornings
Dead Lifts (1 warm up. 12 reps. 3 working sets 8-10 reps)

Barbell Curls
Incline Seated Hammer Curls
21's (love these for a burnout at the end)

Thats about its guys. I could really use some help on shoulders?? Since I am pretty tall and skinny I would like to thicken my delts a bit more.
So any help is appreciated. Comments are welcome. And advice is moreso.
If I missed anything let me know and Ill fix it.
Thanx Everyone!!

**Papi93** · 04-05-2006, 06:27 PM

Lats appear to be done on Friday, not Thursday (as you have labeled).

If you want to thicken your medial, try replacing seated lateral raises with modified wide-grip upright rows. Only bring the upper arms parallel to the ground, no more. This, basically, turns the movement from a single-joint medial delt exercise to a multi-joint one. We all know that multi-joint exercises are better for mass development than single-joint ones.

**BlueAndromeda73** · 04-05-2006, 06:31 PM

Originally Posted by dukkitdalaw

Hey guys. Im going to try and make this short. Im have been lifting seriously for 2 years. 6 years off and on. Its pretty much all I think about now. Well other then sex and food of course. But for the last two months I have had to back off the gym and diet b/c of work and money issues. But I would like your guys help and expertise to to get the most out of my training now.

F.Y.I. =
No cycle experience
21 years young.
6 foot 3
180 lbs (lost ten lbs due to Salmonella poisoning) Was 190 lbs 2 months ago.
Ectomorph, very hard to gain any weight. Whether it be fat or muscle.
Will be posting my diet for critique in the diet section in a little bit
Work out alone. Mostly in the morning.
GOALS: To achieve 205 lbs all natty then think about a cycle.

Training Split..

(Will be 2 Warm up sets. 10-12 reps
3 Working Sets. 6-8 reps unless otherwise noted)

-MONDAY - CHEST & TRI'S
Flat BB bench
Incline DB bench
Incline Fly's

Dips
Close Grip Bench
Push downs

-TUESDAY - LEGS & ABS
Leg Extensions (4-5 sets 15-20 reps)
Hamstring Curls (same as above)
Squats (same) (3 secs down, 2 up)

Cable Crunches
Reverse Crunches

-THURSDAY- SHOULDERS & TRAPS & LATSArnold Presses of Military Presses
Seated Lateral Raises
Shrugs (barbell behind back)

-FRIDAY- BACK & BI'S
Wide Grip Pull Ups
Pull downs (front to chest)
Bent over BB rows
Good Mornings

Barbell Curls
Incline Seated Hammer Curls
21's (love these for a burnout at the end)

Thats about its guys. I could really use some help on shoulders?? Since I am pretty tall and skinny I would like to thicken my delts a bit more.
So any help is appreciated. Comments are welcome. And advice is moreso.
If I missed anything let me know and Ill fix it.
Thanx Everyone!!

I dont see any lats here (bold) n/m they are on the next day I would throw in skullcrushers or french press instead of closegrip for tris and maybe one more chest press exercise IMO, and wheres the dead lift? those are a must for growth

**Dukkit** · 04-05-2006, 06:36 PM

oh yea im sorry i forgot about the dead lifts. its on my list. should they go on leg day or back day? Cuz im sore in both places after im done with them. and you guys are correct about my lats. thanx

**Papi93** · 04-05-2006, 06:43 PM

I would put the deadlifts on back day since you will be squatting on your leg day.

**Dukkit** · 04-05-2006, 07:20 PM

Originally Posted by Papi93

I would put the deadlifts on back day since you will be squatting on your leg day.

thanks alot

also i forgot to add that ill be doing some cardio. not sure what or how much. havent really had any experience in that department but would like to add it. any ideas?? something just to warm me up before working out and build up my endurance a little bit more.