My Routine - improvements welcome.

S

Sphinx

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After a month of experimenting with different exercises at the Gym, I've come up with a routine that I'm liking. Only works each muscle twice a week, gives plently of rest, but still means I'm going to the gym 6 times a week. But that's fine by me because I enjoy it.


Day 1 – chest/triceps/shoulders

3 x 8 flat dumbell press
3 x 8 incline dumbell press
3 x 8 decline dumbell press
3 x 8 pectoral flye machine
3 x 8 arnie press

3 x 8 assisted dips
3 x 8 tri extensions

Day 2 – back/biceps/abs

3 x 8 lat pulldowns
3 x 8 assisted chin ups
3 x 8 seated row
3 x 8 bent over row
3 x 8 bicep curls
3 x 8 shrugs

5 x 10 ab crunches

Day 3 – Legs

4 x 10 squats
3 x 8 leg curl
3 x 8 open leg machine
3 x 8 close leg machine


Monday - Day 1
Tuesday - Day 2
Wednesday Day 3
Thursday - Day 1
Friday - Day 2
Saturday - Day 3
Sunday - Rest

I'm eating 3 large meals a day as well as two protein shakes between main meals.

I've now been doing this routine religously for a month. In that month I've put on a stone, most of it lean muscle I reckon. I'm 6'2 and have gone from 11 to 12 stone. (For you yanks, thats 14 pounds)

Almost all of my previous attempts at weight increase have failed, but this is working. (I'm 17).

I've recently started taking creatine, but only casually - teaspoon full each day.
 
Well, I'm only 16 and you outweigh me by 100lbs. If it seems to be working good, then I'd say keep doing what your doing.
 
I actually only outweigh you by 50 pounds, and you are 7 inches shorter and a year younger so thats fair enough.
 
Sphinx said:
I actually only outweigh you by 50 pounds, and you are 7 inches shorter and a year younger so thats fair enough.
Click to expand...

XD

Alright, alright. Good point.

Anyways. It would be interesting to see how this method works. Why don't you make an update in about 1 or 2 months.?
 
Yeah, it probobly is.

It stems from my desire to have a bigger chest. That's not the way to go about achieving it though. I think I'll drop either the inclines or declines.
 
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