workout questions

M

mattnaik

0
I was just looking for general comments on this routine. I know there is no exact science to muscle building and there are many variables, I just want to know if anything I'm doing is a big no-no.

I'm new to body building and my main focus is to bulk up and look good in a tshirt. I'm not looking to buldge or anything. I've got my cardio plan all worked out. Just need some advice on the lifting.

Monday and Thursday - Biceps : Barbell curls or EZCurl Bar, Tri's : lying tricep press (EZcurl Bar), forarms : dumbell wrist curls

Tuesday and Friday - Pecs : Bench Press, Shoulder : Dumbell Raise

This gives each muscle 2-3 days rest. Doing 3 sets of 10 and lift to failure on the last set. when i can complete 10 on my last set, i increase the weight. I used this workout years ago and i had success with it.

I'm 5'9" 200lbs (stocky build with a bit of a spare tire) 27yrs old. I try to get 1:1 ratio of grams of protein per pound of my weight through food or whey. My diet consists of Low carb foods and lean meats, fruits and grains.

Any help or input here would be greatly appreciated

Thanks,
Matt
 
ehhh, i know you just want to look good in a tshirt but put some back and leg work into your routine,
 
You will seriously hinder your progress with a routine of arms and chest. Besides to look good in a tshirt you need nice shoulders also. You would see much faster results by doing a good overall body routine. This is common among newbies.
 
One day or arms alone is bad, and you have two!
Work your whole body as mentioned.

And you are not giving your muscles 2-3 days to rest. You're hitting your triceps all four days.
 
I know its kinda silly, but i feel my leg muscles are already proportionally too large. I know i shouldnt neglect them altogether. i've read enough threads where i knew i would get scolded for this. I'm currently cutting right now, but want to get into a steady routine for when i reach my desired weight i can start bulking.

Can anyone suggest what changes i should make to my existing routine to not completely neglect legs, and maximize my cutting and eventually get me on track to start bulking?

My available equipment is a bench (inclines but doesnt decline), an olympic barbell, EZCurl bar, and dumbells

Thanks in advance, you guys have already been a huge help
Matt
 
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It sounds like you have some idea in your head that you can't work legs while cutting. Weird. Anyway, I think it would be much better to bulk first then cut, just my opinion though.

Your routine isn't much of a routine yet. You must be focus on large muscle groups, and focus on compound lifts. You aren't doing either. Arms=small muscle groups.

You need to focus this around presses, rows, squats, and hopefully deadlifts.

You must work your legs too. Must!

I would do either a full body routine a few times a week, doing 4 or 5 compound lifts, and a couple of smaller isolation lifts.

Or create a better split. If you want to stick with wednesday and weekends off. Maybe upper/lower (M-upper, T-lower, TR-upper, F-lower)

Or you could focus the days around large muscle groups, chest, back, shoulders, and legs
maybe look at this for basic ideas..
http://www.exrx.net/WeightTraining/Instructions.html
 
Oops, I didn't see the equipment listed until after I posted, sorry my bad, anyway. You can still do alot with that.

Pullup bars are cheap. Get one.
You can still do lunges, maybe front squats in the future. Bench flat and incline. Close grip bench. Barbell extensions and skull crushers. Barbell shoulder presses, shrugs, upright rows, bent over rows. Deadlifts. And of course the stuff with dumbells, raises, curls, extensions, etc.
 
Try this

D1 Back/hammies/lateral delts/biceps
Bent over barbell rows
Deadlift
Upright rows
Incline Curls

D2 Rest
D3 Chest/Quads/shoulders/triceps
Flat BB bench
Hack Squat
Military Press DB
Skullcrushers

D4 Rest
D5 repeat D1

This should help you get started. Check this site for exercise instruction.
Exercises
 
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