Need some advice about my new routine!!!!

OLD ROUTINE!!!!!!

3 sets of 8 - 12 reps
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Dumbbell Squat
Lever Seated Leg Curl
Cable seated rows
Dumbbell Bench Press
Dumbbell Concentration Curl
Ab machine.
For cardio I was planning to just stay with my old routine which was to play sports like basketball and hockey for about an hour or Two.


NEW ROUTINE!!!
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All are mostly compounds since i heard it much better.

3 times a week never back to back.

3 sets of 8-12
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Bench Press
Shoulder Press
Triceps Dip
Bent-over Row
Upright Row
Barbell Curl
Lunge
Seated Leg Curl
Sit up or crunches.

*For Calves* Can i just do the same thing like a squat,but instead of doin a squat i just go up and down with my ancles? ----> like a Single Leg Calf Raise but with both legs and without that platform.



QUESTIONS!!!
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-In the pass month or 2 ive seen some good results,ive gotten my 6 pack back and my biceps are much stronger than before.Anyways for my question i was wondering,why is it that my muscles in my arms show only when i flex,but not when i dont flex? Ive notice that some people have strong arms but just doesnt show,not sure though.Is there away i can get my mucles to actually show without flexing? (yes i know its a dumb question but just curious lol.)
 
Your muscles will only show full-time when they are big and your bodyfat is low. You said that you have your 6-pack back, so I'm assuming that you have a low bodyfat percentage. In that case, you need to build more lean muscle. Read the stickies on weight lifting and nutrition, you will find a wealth of information there. It sounds like you need to do a good, clean bulk, but if you were to provide more information (height, weight, and diet) someone will be able to give you a more definite answer.

I'm no expert, but in regards to your routine... The upright rows and leg curls are probably not doing much for you, I'd get rid of them. And, you are missing two of the most important exercises, Squats and Deadlifts. These two exercises will help you to add some mass all around. Replace the leg curls with the deadlift and the lunges with the squats. Also, if you can, try to work in Pullups, nothing works the lats like good, old fashion pullups.

Hope this little bit of information helps.
 
I am 5'7
145 pounds
My diet isnt that bad,I eat a fool meal at lunch which consists everything in the food group.And at Dinner i eat what ever my mom cooks,which is basically steak,chicken,soup,beef with white rice since i am filipino lol.I also eat plenty of fruits.

What must be added or removed from this routine?
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3 sets of 8-12
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Bench Press
Shoulder Press
Triceps Dip
Bent-over Row
Barbell Curl
Squats
Sit up or crunches.
Deadlifts.
pullups
 
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