Need guidance...

L

Last Breath

0
Hi guys...

first off great forums..glad i ran into it...

i'm quiet new to weight training (skinny guy trying to gain mass )and have been seriously following routine for the last 3-4 months or so...i'm seeing good results but feel like my wrists are lacking...are there any exercises that may help develop mass around the wrist??

secondly on my chest days i'm doing bench press, incline bench press, incline dumbell press, decline press...am i over training??

finally are there any good exercies to widen shoulders and also improve my upper back's arch


here is my 5 day routine...would appreciate feedback

mon/thurs
Flat Bench Press
Incline Bench Press
Inclin(2) DB Press
Decline Bench Press
Pull Overs
Flyers (Machine)
Skull Crusher
Assisted Dips
Seated Tri-Pushdowns

tue/fri
Squats
Leg Press
Leg Extension
Leg Curl
Shoulder Press (Ham Str.)
Barbell Shoulder Press
Bar front pull
Rear Deldoits (machine)
Calfs (seated)

wed
Assisted Pull-ups
Front Lat Pull Down
Close Grip Pull Down
T-Bar Rows (machine)
Hamer Strength Rows
Barbell Curls
Alternate DB Curls
Seated Bicep Curls

sat/sun - rest

i usually do 4 sets of 10 on each of these...

I'm started out skinny (145lb), and my plan is to gain mass and maintain good build...currently, i'm 175 cm weighing around 166lb

SOrry about long post...and thanks for helping!

Thanks,
Last Breath
 
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your routine is similar to mine, but i think your slightly overtraining.

for chest ill do

incline db 3x8
flat barbell 3x8
dips 2xmax
incline flyes 2x15
i switch it up once in a while.

you want huge shoulders do dumbell military presses, instead of that hammer strength machine.

how much protien are taking in each day?
if you want mass you have to eat alot of protien and carbs!!!
 
Wrist/Forearm workouts are such a bitch. I really hate doing them because they feel very unnatural and results don't come for a while. Some of the strongest people at my gym have tiny forearms, and some weak people have fairly big ones. Rock climbers have huge ones.

To work them out, I'm sure there are a few devices there, but I know some dumbell ones that are generally good.

With a dumbell, in one hand, hold the weight off the end of your knee while sitting. The rest of your arm should be comfortably relaxed on your knee. Lift the weight with your hand, up and down, ever so slightly off the tip of your knee. It will feel weird, but do it.

Another one is to sit while holding the dumbell to the ground, with your arm handing, and with your wrist, lift it a little bit.

I do each about 20-30 times for a set.
 
thx for the reply guys...

yea i'm stuggling with my diet a bit as well...i just need to find some cheap and fast recipes lol

i think i will alternate those incline chest excersises and also include military press...and will try out your method underfooter
 
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hammer curls and reverse curls are good for your forearms too.
 
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