routine

S

speedkills

0
just wanted to see what you guys think of this routine..im trying to gain some size..

monday
chest triceps
flat bench 3x10
incline bench 3x10
decline flys 3x10
french press 3x10

wednesday
legs shoulders
squats 3x10
leg extension 3x10
calf raises 3x10
shoulder press 3x10
laterial raise 3x10

saturday
back biceps
pull ups 3x10
dumbell rows 3x10
shrugs 3x10
dumbell curls 3x10
 
Well, I personally would do pecs, and back all in the same session.

Same with biceps and triceps.

Legs and shoulders you could do in the same. Yeah, I think you should switch to the way I stated. :D
 
speedkills said:
just wanted to see what you guys think of this routine..im trying to gain some size..

monday
chest triceps
flat bench 3x10
incline bench 3x10
decline flys 3x10
french press 3x10

wednesday
legs shoulders
squats 3x10
leg extension 3x10
calf raises 3x10
shoulder press 3x10
laterial raise 3x10

saturday
back biceps
pull ups 3x10
dumbell rows 3x10
shrugs 3x10
dumbell curls 3x10
Click to expand...

It should work ok. Keep rest 2min or less.
 
The split looks ok, but you don't have anything targeting the hamstrings, and squats alone aren't enough of a lower back workout IMO. I would add deadlifts to your back day, and some hammer curls as well.

make sure you're eating enough food for growth. around 500 calories over maintenance, and a lot of those should be carb calories. Carbs help stimulate growth, and as long as you have at least 1g of protein per pound of lean mass every day, you'll have enough protein to facilitate the growth.
Don't skimp on fat either. Fat helps the body produce testosterone, and saturated fat is actually quite anabolic...so whole eggs for breakfast is an excellent choice.
 
i cant do deadlifts. i try to do them and i hurt my lower back. i did them for about 6 months. but i realized i was doing them all wrong. what can i do for my hamstrings? i work out at home..
 
I would advise getting your deadlift form down before attempting the good mornings. If your form sucks, practice with the bar until you ahve it down and then slowly add weight.
 
Training each body part once a week is ok for a beginner, or for a maintenance workout. You will grow if you are a beginner, but it will be slow, and you will plateau quickly. Aim for 2-3x a week for every muscle group if you want to grow.
 
try my day 1 plan= silmilar 2 ur monday 1

day1:
bench flat 12 reps of 4 sets on all
incline bench
decline bench
incline bench flys
pec dec
squats

then rope pull down
stright bar pull down
triangle pull

50 x 4 sit ups
25 x 4 ab crunces
25 x 4 situp chair (dono name 1 were the bar comes across ur chest, ur seated and u have 2 lean forward)
 
AndyK said:
try my day 1 plan= silmilar 2 ur monday 1

day1:
bench flat 12 reps of 4 sets on all
incline bench
decline bench
incline bench flys
pec dec
squats

then rope pull down
stright bar pull down
triangle pull

50 x 4 sit ups
25 x 4 ab crunces
25 x 4 situp chair (dono name 1 were the bar comes across ur chest, ur seated and u have 2 lean forward)
Click to expand...

Soooo...nearly 250 repetitions just for the chest? You wouldn't need to add any tricep movement after that insanity. I see huge indescrencies between chest, back, and legs. And why in the world would anyone want to do that many abdominal movements?
 
sit ups are almost useless for abs anyways, its more of a hip flexor move.

leg curls for hamstrings, or stiff legg deadlifts if you have no leg curl machine access.
learn good deadlift form, strengthen your back, and squats will come easy.
 
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