Here ya go...

K

Keeno

0
I just found this site the other day as I am setting a plan in motion to get back into shape. I will be 30 this year I noticed that I spend more time at the office than the gym and its shows. A few years ago I never missed a day at the gym or a meal. I want to get back on track and I need some advise and to hear someone say "thats looks like a good plan it should work". I have joined a local gym and I have set aside time to go everyday on my lunch break. I am making my meals ahead of time and am on a plan of 5 meals a day. LOTS of protein and medium on the carbs. My goal is to pack on some muscel w/o packing on all the extra fat that I will have to trim off. Now for the advise section please look at my workout plan and give constructive feedback.(usually 3 sets per exercise and 3 excerises per baody part)

Monday: Chest/ cardio
Bench Press
Incline db
decline smith press

Tuesday: Legs/calves/abs
Squats
leg extensions
lying ham. curl
calve extensions

Wed: Off

Thursday: Back/cardio
Pull ups
Seated close grip low rows
levered wide grip rows
shrugs

Friday: Shoulders/abs
Military press
Up right rows
Rear delt flys

I would like to stick to this program for 3 mths. and then switch it up. I didnt feel the need to go into abs, cardio, diet right now, those questions will follow. I know I didnt mention arms either but I feel that right now I am working them enough. What suggestion do you have about the baisic routine??????
 
Honestly, I'd still do arms. Toss 1 triceps exercise (skullcrushers, or close grip bench) in on monday, and some heavy dumbbell curls on Thursday. i'd also drop decline smith press, and do a fly movement instead. You don't want to overtrain and focus only on pressing.
 
Yeah, although it's likely at first that after flat and incline bench, he won't be able to do more than a couple of reps of dips. After a few weeks though I would think dips should be do-able.
 
so if I drop the decline I would probably do cable flys. I thought dips worked triceps more than chest or is there away to vary it so it targets your chest? So the rest of the exercises will be good to start for the 1st 3 mths?
 
I have also been drinking the GNC brand protein powder, what is the best thing to drink it with? I have been mixing it in half water and half milk, any other suggestions? I usually have 1 drink as soon as I get up and another after the workout.
 
I mix mine with water because milk upsets my stomach. If you mix it with milk just take into account the additional calories and protein in the milk.

As for dips; dips are a great compound movement that incorporate a number of muscle groups to move your body. Be careful when doing dips not to lean too far forward. Try to keep your body just shy of perpendicular to the floor.
 
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