looking to get some good size gains

**DK14** · 06-29-2011, 04:03 AM

hi guys looking for a workout plan im not seeing very good results and if i do im seeing them slowly, im getting strong but my size is lacking,

im 20 years of age
6'3
200lbs
body fat is averge / fit

this is the workout plan i have at the moment looking for some advice on a better way i should have it to get results im looking for

monday- chest
tuesday- biceps/triceps
wednesday- shoudlers/back/traps
thursday - legs/abs
friday- start all over again

if any 1 has suggests on which i should change and how that would be much appreciated

**Kaytime** · 06-29-2011, 04:57 AM

your program is all jumbled up buddy. try something like this
Monday Chest triceps
Tuesday Back biceps
Wednesday OFF
Thursday Shoulders/traps
Friday Legs/abs
Saturday OFF
Sunday OFF

you need time off to gain aslong as your diet is in order.

**lifter65** · 06-29-2011, 08:06 AM

yeah that looks better ^^^

**DK14** · 06-29-2011, 06:48 PM

yeh thats what i was looking for...but after many rookie years i never changed it...i always got that feeling if i had rest i was shrinking, i know most times it was probs mental playing a part

i read your diet post you put up gonna try that aswell looks pretty mean

**Kaytime** · 06-30-2011, 12:46 AM

haha if only we all grew just from working out then id never leave the gym but sadly REST is when we grow so keep that in mind. in time you will learn alot like i do everyday which helps me more and more..

haha in 5 more weeks ill be starting that diet for lean gains as i always just use to stuff steaks and pasta down my throat every meal but now im just plannin on putting muscle with no fat so i gotta get the whole diet right.

**DK14** · 06-30-2011, 01:45 AM

what would u think if i was to have 1 less rest day and have bis and tris on there own day...i find after i go heavy on chest or back im stuffed and wanting to leave so bis and tris tend to get a shity workout

**Black** · 06-30-2011, 05:31 AM

I just finished a routine where I workout 5x a week and gave arms (in addition to calves and abs, plus don't forget forearms) their own day. Just keep your calories up and have complete rest on your two off days.

**billyyb** · 07-01-2011, 10:35 PM

yeah giving bis and tris there own day is fine. just go monday chest tuesday back wednesday legs thursday shoulders and friday tris and bis. I used that split for ages, worked fine.