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ManLondon

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Guys I have been working out, reading and eating almost right for the last 6 months. Have been putting sincere time, focus and money in it. Would appreciate your comments and suggestions.

I am 29M, 5', 7'' 158 lbs. Not sure about the Body Fat but, I am sure it would not be horrible.
Goals: To bulk-up, gain muscles (Upper Body - arms, chest and shoulders) and 6-packs.

Have been working out at gym for 6 months. On muscles, I have been doing somewhere between good and great but the waist has gone from 32 inches to 33.5 inches (I was able to see my abs about 10 years).

I am really missing deadlifts and squats in my plan. I lifted too much using the Leg Presses and caused lower back problems. So for the next few weeks, I am off any serious Leg / Back excercises. But will get back to once I have fixed my back.

WORK OUT PLAN:
Mon:
5 min Treadmill at 8km per hour.
Chest: Bench press and incline press on Smith Machine.
Shoulders: Shoulder Press, Side raises, Arnold press.
Triceps: DB triceps, extentions, rope pull downs, dips.
Treps: Shrugs
Back: Few back excercises without any weights.
20 min Treadmill at 8km per hour.

Tues:
5 min Treadmill at 8km per hour.
Biceps: Supersets (Pull-ups + Hammer curls.), Barbrell curls, Across Chest Hammer curls, Cable biceps' curls and reverse curls.
Wrist: Wrist Curls with DBells.
Abs: Crunches and sit-ups, Swiss ball without weights.
20 min Treadmill at 8km per hour.
Optional: Lats and Reverse flys

Wed: Rest

Thurs:
Repeat as Monday

Fri:
Repeat as Tuesday.

Sat and Sun: Rest

SUPPLEMENTS:
I take flax seed oils, flax seed capsules, Omega capsules and ZMA capsules before bed.
Proteins + Clean Carbs shake post work-out and Carbs shake just before work-out.
Take Tribulus in the morning with breakfast.

DIET:
I am lacto vegetarian. i.e., I take eggs and milk products but no sea food or meat.

I have split my 3 meals into 5 meals. Enormous amounts of fruits, vegs and soya.

EDIT: All your suggestions and comments are most welcome and greatly appreciated.
 
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Your Monday is pretty packed. i think you should split this up differently, most logically, I would keep your chest presses and tricep exercises on monday and put your shoulder exercises with the biceps on tuesday.

Also, you don't need all of those bicep exercises unless you are doing one set of each and it's a circuit, stick to a few exercises.

For the shoulders you don't need both the shoulder press and arnold press, stick to one or the other or alternate each week or every so often.

With the tricep exercises I would put the dips first because its more of a compund than an isolation exercise.

Hope you back feels better, good luck with that
 
AJP,

Thanks man for your suggestions. I have moved shoulders to Monday and worked accordingly to the changed plan today.

Ok, I will alternate between Arnold press and shoulder press.

For triceps, the dips are the latest addition. Yes, it makes sense to do it first. Thanks.

For biceps, it does look bit much. Here is exactly what I do, in that order:
Do I need to drop any of these? If yes, which one shall I?

(1) Supersets: 5 sets.
1 set = 4-7 reps of chin-ups, rest 10 seconds, 10 (5 for each arm) reps of Seated DB bicep curls, rest 2 minutes.

(2) Across Chest Hammer curls. 3x8

(3) Hammer curls. 2x8

(4) Barbell curls. 2x8

(5) Cable curls 2x8. And Reverse cable curls 2x8.

PS: lovelifting14 posted the negatives using Hammer curls. I am temped to add them to my work-out.What do you think of them.

lovelifting14 said:
Hey guys if you want to really bulk up those biceps try this. i have been doing it for 10 weeks and i have seen some major results. You need two dumbbells for this. Stand straight up with your feet together and hold the dumbbells at your sides in a hammer curl style. Do one set of 7 or 8 reps only going half way up to make a ninety degree angle at your elbow and squeeze for 3 seconds, slowly going back down afterward to get the burn in the lower bicep. Complete that 7 or 8 rep set then go all the way up, squeezing quickly at the top, go down to ninety degrees and squeeze while holding for three seconds, then all the way back down. If this is too complex to follow look below


Hammer curls half way up then squeeze for about 3 seconds. slowly go back down and repeat
7 or 8 reps

Hammer curls all the way up squeeze at top then squeeze half way down for 3 seconds. slowly go back down and repeat.
7 or 8 reps

Repeat this set then finish with a straight curl 10 reps for some variety. I hope this works for you and let me know what you think of it!:)
Click to expand...
 
I think you still have a bit too much on the biceps. You're doing 93 lifts (not including pullups). I would get rid of barbell curls and the across chest hammer curls. AC Hc, if it is what I think it is, every person I have seen doing them, usually starts swinging the weight using momentum instead of lifting it.
This exercise set by LL is basically what many people call 21's, except we do 7,7,7. Do that twice and you'll be more than good, you can also use a curl bar.
 
Thanks tonymcclellan.

OK, I will drop barbell curls and Across Chest Hammer Curls.
I asked one of the cool guys at gym how could I add width to my biceps and he suggested Across Chest Hammer curls. Would you suggest something else for width?

Sorry just so that I understand it correctly, do you mean that I should drop all the biceps excercises and keep 2 sets of 21's or replace barbells curls and Across Hammer Curls with 2 sets of 21's?
 
Do your routine, but if you get bored or wanna change it up, you can try the 21's. You can also alternate in the barbell curls and ac hammers, just dont do all those exercises together. If you do those ac hammers, just make sure you use the proper weight, so not to use momentum to lift. Kinda like when people use their back to do higher weighted curls.
 
Tony,

I think you are overestimating my information on Weight training.
I am bit confused. Are you basically saying that my routine is bit too much and I just alternate the excercises?

Would appreciate if someone could tell me fewer big-impact excercises for biceps. I am ready to do any drastic changes or drop not-so-great excercises.
 
I agree with what Tony is saying, basically, cut back on all of the bicep exercises. I'm not a big fan of the across chest hammer curls, but I am a fan of regular hammer curls.

A loose rule of thumb is stick to three exercises, depending on how many sets and reps you are doing, you could do two exercises.

Some basic ones you have right now should work well, the hammer curls, barbell (or curl bar/S bar) and the seated dumbbell curls (preacher or incline bench).
 
ManLondon said:
Tony,

I think you are overestimating my information on Weight training.
I am bit confused. Are you basically saying that my routine is bit too much and I just alternate the excercises?

Would appreciate if someone could tell me fewer big-impact excercises for biceps. I am ready to do any drastic changes or drop not-so-great excercises.
Click to expand...

Sorry. Ya you were doing 93 reps, way too much. I was suggesting you pull out some exercises, then you can sub them in when you feel like mixing it up. Definitely dont do your routine plus 21's. 21's is just that, 21 reps, two times makes 42, more than enough. I wouldnt do that with anymore than 21, like suggested was 30 (okay for one set, but no more).
 
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