this is my routine that i currently follow:
MONDAY:
Chest: 3 sets of dumbbell flys, 8-12 reps per set with 60s between sets. 3 sets of dumbbell press, 8-12 reps per set with 60s between sets. 3 sets of pushups, as many reps as you can do with 60s between sets.
Triceps: 3 sets of french press, 8-12 reps per set with 60s rest between sets. 3 sets of dumbbell kick backs, 8-12 reps per set with 60s rest between sets
Abs: 4 sets of crunches, as many as you can do with 60s rest between sets
WEDNESDAY:
Back: 3 sets of overhand pullups (pull-ups), as many reps as you can do with 60s rest between sets. 3 sets of dumbbell rows, 8-12 reps per set with 60s rest between sets.
Biceps: 3 sets of dumbbell curls, 8-12 reps per set with 60s rest between sets. 3 sets of underhand grip pullups (pull-ups), as many reps as you can do with 60s rest between sets. 3 sets of barbell curls, 8-12 reps per set with 60s rest between sets.
Abs: 4 sets of crunches, as many as you can do with 60s rest between sets
FRIDAY:
Shoulders: 3 sets of alternate shoulder press, 8-12 reps per set with 60s rest between sets. 3 sets of side raises, 8-12 reps per set with 60s rest between sets. 3 sets of reverse flys, 8-12 reps per set with 60s rest between sets.
Legs: 6 sets of lunges, 8-12 reps per set with 60s rest between sets
Abs: 4 sets of crunches, as many as you can do with 60s rest between sets
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right so theres my routine is this the correct way to go about things if i want to gain muscle? can any experienced muscle gainers alter this to make it better for me and is gaining muscle all about the food and what protein powder is the best to use?
cheers
MONDAY:
Chest: 3 sets of dumbbell flys, 8-12 reps per set with 60s between sets. 3 sets of dumbbell press, 8-12 reps per set with 60s between sets. 3 sets of pushups, as many reps as you can do with 60s between sets.
Triceps: 3 sets of french press, 8-12 reps per set with 60s rest between sets. 3 sets of dumbbell kick backs, 8-12 reps per set with 60s rest between sets
Abs: 4 sets of crunches, as many as you can do with 60s rest between sets
WEDNESDAY:
Back: 3 sets of overhand pullups (pull-ups), as many reps as you can do with 60s rest between sets. 3 sets of dumbbell rows, 8-12 reps per set with 60s rest between sets.
Biceps: 3 sets of dumbbell curls, 8-12 reps per set with 60s rest between sets. 3 sets of underhand grip pullups (pull-ups), as many reps as you can do with 60s rest between sets. 3 sets of barbell curls, 8-12 reps per set with 60s rest between sets.
Abs: 4 sets of crunches, as many as you can do with 60s rest between sets
FRIDAY:
Shoulders: 3 sets of alternate shoulder press, 8-12 reps per set with 60s rest between sets. 3 sets of side raises, 8-12 reps per set with 60s rest between sets. 3 sets of reverse flys, 8-12 reps per set with 60s rest between sets.
Legs: 6 sets of lunges, 8-12 reps per set with 60s rest between sets
Abs: 4 sets of crunches, as many as you can do with 60s rest between sets
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right so theres my routine is this the correct way to go about things if i want to gain muscle? can any experienced muscle gainers alter this to make it better for me and is gaining muscle all about the food and what protein powder is the best to use?
cheers