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    pelly789's Avatar
    pelly789 is offline Member
    Join Date
    Jan 2006
    Location
    Conn.
    Posts
    869

    Help with my routine

    Stats:
    Age- 19
    Weight - 205
    Height 6'0
    workout experience - 4 years

    My goals are to gain size and strength at the same time. i am going to get a bulking diet in order too to go along with my workout. I was just wondering if there is anything you would add or take out of this workout. I know i have to add abs into my workout but im not sure how often or what to do for them. Also i want to add in some cardio but i dont want it to affect my bulking any thoughts or comments are welcome. Thank you for your time..
    my workout now:

    Monday - Chest/Biceps
    warm up 10 minutes running/ stretch
    Bench press 4 sets 5-7 reps
    Incline DB press 4 sets 5-7 reps
    Machine flyes 3 sets 10-12 reps
    Decline DB press 3 sets 8-10 reps
    BB curls 3 sets 5-7 reps
    Hammer curls 3 sets 5-7 reps
    Concentration curls 3 sets 10-12 reps

    Tuesday - Legs/Calves
    warm up 10 minutes running/ stretch
    Squats 4 sets 5-7 reps
    one-legged leg press 4 sets 5-7 reps
    leg extensions 3 sets 12-15 reps
    leg curls 3 sets 12-15 reps
    seated calve raises 4 sets 20-25 reps
    standing calve raises 4 sets 20-25 reps
    Wednesday - Off

    Thursday - Shoulders/ Traps
    warm up 10 minutes running/stretch
    DB military press 4 sets 5-7 reps
    Front raises 3 sets 8-10 reps
    Side lateral raises 3 sets 8-10 reps
    Upright rows 4 sets 5-7 reps
    DB shrugs 3 sets 8-10 reps
    Machine shrugs 3 sets 8-10 reps

    Friday - Back/Triceps
    warm up 10 minutes of running/stretch
    Deadlifts 4 sets 5-7 reps
    Lat pulldowns 4 sets 5-7 reps
    Seated rows 3 sets 8-10 reps
    Reverse flyes 3 sets 8-10 reps
    French presses 3 sets 5-7 reps
    Skull crushers 3 sets 5-7 reps
    Cable pulldowns 3 sets 8-10 reps
    Saturday - Off
    Sunday - Off
    Last edited by pelly789; 08-27-2006 at 06:37 PM.

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