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  1. #1
    BigWish is offline New Member
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    Nov 2008
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    Help/Critique please. How does it look?

    Iím 36, 5í10 176 pounds. Iíve got a little fat around my midsection but not much. Iíve been training for about 2 years and have seen some results but am still very weak. I'm trying to get bigger and stronger really. Am hoping to do both.

    Diet:I'm modifying my diet now to eat 6 times a day, about 500 calories more then I burn (about 3300 calories) and anywhere between 200-250 grams of protein.

    My current maxes are:
    Bench 185x1
    Deadlift 205x5
    Squat 155x5
    Military 125x5

    My short term goals are:
    Bench 205x5
    Deaflift 275x5
    Squat 205x5
    Military 155x5

    Is this possible within a 6 month time frame? How does my workout look below?

    This is the plan. Basically it's a split routine. I do heavy compound lifts as my 1st exercise (bench, deadlift, squat, military press). I go light until about my 3rd or 4th set in where I attempt to max out and get a PR. After that itís all to failure. Iím doing about 1 hour or cardio a week as well.

    Thanks all for any imput!

    Monday-
    Chest

    Flat Bench 5x3-10
    Incline 4x3-10
    Dumbell Flys 4x6
    Biceps
    Standing Barbell curls 4x4-10
    Dumbell curls 4x6-10
    Preacher curls 4x6-10

    Tuesday
    Back
    Deadlift 5x5
    Bent Over Row 4x5-8
    Lateral Pulldown 4x6-10
    Cardio 15-20 minutes

    Wednesday
    Legs
    Squats 5x5
    LegPress 4x6-10
    Cardio 15-20 minutes

    Thursday
    Triceps

    SkullCrushers 4x6-8
    French Press 4x6-8
    Rope Pulldown 4x6-8
    Cardio 15-20 minutes

    Friday
    Shoulders

    MilitaryPress 4x5
    Incline Bench 4x6-10
    Front Raises 2x6-10
    Side Raises 2x6-10
    Back Raises 2x6-10
    Shrugs 4x6-8

    Saturday
    Deadlifts
    5x3-5
    Cardio 15-20 minutes

    Thanks everyone!!

  2. #2
    kaberle_15's Avatar
    kaberle_15 is offline Anabolic Member
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    One hour of cardio a week split up 15-20 minutes a day is pointless, you wont even get your heart rate up. If you want to do cardio it should be 30 minutes minimum to one hour per day.

    If you want to gain strength then you shouldn't be lifting light it should be heavy all the time. I don't think you are doing enough, especially for leg day! You have hamstrings too and its weak to begin with for just quads.

    Why deadlifts only on saturday when you do them tuesday? Triceps do not need a day to their own.

    I'm sure diet also still needs work along with a better training routine....

  3. #3
    BigWish is offline New Member
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    Quote Originally Posted by kaberle_15 View Post
    I'm sure diet also still needs work along with a better training routine....
    So any suggestions regarding the routine? What can I do to make it better besides adding more work on leg day?

  4. #4
    kaberle_15's Avatar
    kaberle_15 is offline Anabolic Member
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    http://forums.steroid.com/showthread.php?t=103770

    http://forums.steroid.com/showthread.php?t=209429

    There is a wealth of training information in these threads, research away!

  5. #5
    BigWish is offline New Member
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    Any other opinions on the routine I posted?

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