New workout

C

cian

0
I'm using the following workout. Could anyone tell me if this is allright?

Casien protein shake
Warm up(stretches etc)

(with 70lbs barbell)
3*8 squats
3*8 Deadlifts
3*8 bench presses
3*8 bent over rows

(with lighter weights of 44lbs)
3*8 military presses
3*8 curls

glass of Progain

Would this be allright for puitting on mass?
Thanks
 
can you do pullups? im missing a vertical pull, thats pretty much it. Also, you might want to add some varaity into it. Like do different sets/reps each day and maybe vary the exercises to keep you're body from adapting. And you post the weight with which you do them, that doesnt really matter. What matters is that it is challenging for you. Are you doing curls with the same weight as military, id say thats unlikley..
 
Pullups I dunno.I havnt tried any for a good while but I was able to do a few before I started weight training as I was so light.I don't have a bar.

sorry, I don't get what you mean by varying the exercises?

The weight is challenging for me now, and I use the same weight for militarys and curls,is this a bad thing?
 
id say it suggests an imbalance. I know i dont curl anywhere near what i military press. But if both are challenging and done with correct form, it will even itself out with time.

and by varying the exersices i mean that one day you might do BB bench press for chest, another day maybe incline, or DB bench press, etc. catch my drift? But you are limited with equipment right? If you cant vary the exersices much, i would definatly vary the set/reps.
 
Thanks mate, are you saying something like :

Wednesday:
squat
bent over row
Curls

Friday
bench press
deadlift

or something like that?
If so could you help me out with a better plan as mine would be pretty haphazard.
 
well, theres nothing wrong with you're plan really, but i would add some chins or pullups! just see how many you can do, if you cant do many, do as many as you can and strive to improve.

Heres an example of what i mean
M
3*8 squats
3*8 bench presses
3*8 bent over rows
3*8 curls

W
4x6 Deadlift
4x6 pullups
4x6 military press
3x10 curls

F:
3x10 front squats
3x10 bendt over row with a supinated grip
3x10 bench press (either use a narrover or wider grip than Monday, or do them with dumbells or an incline IE, add variation)
3x10 curls

just an example, if you can handle it, you can probobly get away with doing rows on the day you do pullups on the same day as rows and doing military press on the same day as bench press, then i guess you can. but watch out for tierdness and too much soreness.

I dont know if you're going for mass or strenght, so the sets and reps are just examples of the variation i mean.
 
cian said:
Thanks mate, are you saying something like :

Wednesday:
squat
bent over row
Curls
Click to expand...

Only problem I see in that is I can row much heavier weights than I can Curl

I can only curl about 60lbs (30 each dumbell)
But I can row much heavier than 60lbs.

I wouldnt use the same amount of weight for all of your exercises

It would be imbalanced.
 
Thanks folks,I appreciate the help.
And casein as it was the only protein shake with english instructions the place had.My french is fine but I don't know the technical stuff so I'd rather not take the chance.
I think Casein gives you a slow amount of protein continuously.Whey gives you a burst,am I right?Or would I be better off switchng to Whey
 
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