What do you think?

P

pau1

0
Tuesday: Chest
Bench Press or Dumbbell Press 3X8-12
Incline Press or Incline Dumbbell Press 3X8-12
Dumbbell Flys or Incline Dumbbell Flys 3X8-12
Decline Press or Decline Dumbbell Press 3X8-10
Dips or Cable Crossover 3Xuntil failure

Back
Chin Ups 3X until failure
Latpull down (front) 3X8-12
Latpull down (back) 3X8-10
Seated Cable Row 3X8-10

Thursday: Shoulder Shoulder Press with Dumbbell 3X8-10
Military Press or Arnold Press 3X8-10
Side Lateral Raise 3X8-10
Upright row 3X8-10
Shrugs 3X8-10

Bisceps Dumbbell Curls 3X8-10
Barebell Curls 3X8-10
Spider Curls 3X8-10
Hammer Curls 3X8-10


Saturday
Legs Squat Or Lungs 3X8-10
Leg Press 3X8-10
Leg Extension 3X8-10
Leg Curl 3X8-10

Triceps Triceps Pulldown 3X8-10
Triceps Extension 3X8-10
Dumbell Kickback 3X8-10
Pushup with hands close to each other 3 sets

I work on abs for 10-15 minutes on all of these days. All together it takes me about an hour to finish it off. I put cardio of 30-45 minutes now and then in the week. I watch my diet and take about 130-150 lbs of protein everyday.

Can you experts please check my routine and suggest me of any changes I should make? I have been following this for about 2 years and disappointingly I have not gained as much as I had expected.
Thank you all in advance.
 
Well if you haven't seen any changes it's very likely because you're diet isn't where it should be. Overall this isn't too bad, you should base your routine around presses, rows, squats, and deadlifts.

The seated cable rows are good, one of my favorites, but you need bent over rows in there too. Deadlifts, like I said, get them in there.

More emphasis on the squat too, it shouldn't be like every other exercise of just 3 sets, I usually do 5 - 8 sets of squats when I do them.

With the chest presses, you don't need to do every angle each time also. Why dips OR cable crossovers? they aren't very related.

How long have you been doing this? You shouldn't be doing the exact same thing every single week either, when is the last time you changed your routine too?
 
Thanks for your reply AJP. I have been doing this for about 2 years. When I makes changes, I just add those things that I have mentioned in my routine above with "or". E.g, If I do bench press this week or for two weeks, then I switch to dumbbell press.
And about my diet, it is something like this:
Breakfast (7:30 AM): 4 slices of whole wheat bread with Jam & Peanut Butter, 2 egg whites, and a cup of Soy Milk.

Lunch (12:30 PM): 1/2 cup rice, 1 and 1/2 lentil with ground beef and beans.

Snack (3:30 PM): 1 large banana, and 1/4 cup of sunflower/pumpkin/almond/raisin mix (almost like trail mix).

Protein Drink/Nitrotech (5:30 PM) before working out.

Dinner (7:45 PM): 1 cup whole wheat pasta, 1 can tune or 4-6 oz turkey breast, 1 cup green vegetable.

Late night snack (10 PM): 1 to 2 cups of fruit salad.

This is my let's say normal diet during the week. Of course there are some changes now and then and weekends tend to get bit out of control.

I would like to spend more time or more days in GYM but my schedule does not permit. Do you think I need to spend more than an hour and more than 3 days in the gym? I walk 10 minutes each way to work everyday and sometimes during the week go play tennis. So I try to stay quite active.
But really, my body mainly my abdomen, and chest have not developed much.
What can I really do? Could it be simply genetic? Or since I finish my workout in an hour, could I be doing it too soon? Most of the times I try to finish 3 set of excercise in 5 minutes.
 
Three times a week is good, technically you CAN do more, but it isn't a necessity.

Just looking at your diet, the main problem is there. You aren't eating enough and you aren't eating consistently throughout the day to see the gains you want to.

You have a 5 hour slot with nothing in the morning, and that snack at night should be some protein. A rough estimate, this is maybe 100 grams of protein per day, I don't know how much you weigh, but I'm guessing that it's more than 100 pounds..so you definitely need some more protein with every meal, and in general.
 
AJP said:
Three times a week is good, technically you CAN do more, but it isn't a necessity.
Click to expand...

Thats arguable man.. some people take much longer to repair after lifting.
I only workout 3 days a week and am steadily gaining in strength and weight. I used to push 5 days a week and my results became stagnant very quickly.
I know lots of mesos who can hit the same body part twice weekly and be fine, but that does not apply to everyone, especially hardgainers/ectos.
 
niceone said:
Thats arguable man.. some people take much longer to repair after lifting.
I only workout 3 days a week and am steadily gaining in strength and weight. I used to push 5 days a week and my results became stagnant very quickly.
I know lots of mesos who can hit the same body part twice weekly and be fine, but that does not apply to everyone, especially hardgainers/ectos.
Click to expand...

That's exactly why I said "technically" and it isn't a "necessity"
 
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