Originally Posted by
irwin99
I have been out of action due to injury for 4 months and recently started training again, i successfully managed to gain good lean muscle mass following this workout last year but i am finding gains to be slower this time and having less energy / quicker fatigue especially with my bench. I will admit my diet has not bee as good but i will get a diet posted up in the diet section soon.
all advice welcome as i am very eager to start gaining again and as i put the time and effort in the gym i would like to ensure i am making the most of my workout by having a good regime! thanks
below is the workout i have been following!
chest and triceps
3 sets flat bench 8 reps
3 sets dumbell incline bench 8 reps
3 sets cable squeeze 8 reps
drop one of the tricep esercises and add DB Bench.. also do 4 sets of barebell.. end chest with cable flyes or squeeze as u call them
cable pushdown 3 sets 10 reps
skull bashers 3 sets 10 reps
bent over extensions 3 sets 10 reps
back and biceps
lateral pulldown 3 sets 8 reps
bent over rows 3 sets 8 reps
bent over flys 3 sets 10 reps
add DB bent over rows if you can, if you don't have time drop one of your bicep work outs
dumbells 3 sets 10 reps
ez bar 3 sets 10 reps
cable 3 sets 10 reps
shoulders
barbell press 3 sets 10 reps
dumbell press 3 sets 10 reps
front raises 3 sets 10 reps
side raises 3 sets 10 reps
shrugs 3 sets 10 reps
legs and abs
squat 3 sets 8 reps
quad extensions 3 sets 8 reps
calves 3 sets 10 reps
do four sets of squats and add a hamstring exercise.. also add 3-4 sets of leg press too if you can, for calves i like to do 5 sets of 15-20.
weighted situps 3 sets 24 reps
plank 3 sets 1min each
you probably want to do cardio more than 2 times a week.. do atleast three, preferably in the AM on an empty stomach
cardio performed in the evening on two of the non lifting days
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