andyzxr

Hi All

This is what i do a week can someone tell me if its ok please

Monday
barbell curls 21's 3-4 sets 10's
dumbbell concentration curls 3-4 sets 10's
dumbbell side raises 3-4 sets 10's
dumbbell front raises 3-4 sets 10's
barbell overhead press 3-4 sets 10's
barbell pull up to chin 3-4 sets 10's
tricep pulldown 3-4 sets 10's

Wednesday
incline bench press 3-4 sets 10's
flatbench press 3-4 sets 10's
bench flyes 3-4 sets 10's
machine flyes 3-4 sets 10's
leg curls 3-4 sets 10's

friday
same as monday
then on wednesday same as wednesday

plus need to start doing something for back

also just bought some whey chocolate powder should i take that after workouts or everyday

cheers

Andy

gazbrook

You have a bit of a strange workout plan IMO . I have listed next to the exercises what bodyparts you are working. On Monday you work 3 bodyparts which even for an advanced bodybuilder could be too much. You only do one exercise for triceps which is a bigger muscle group than biceps. You don't work abs,calves,hamstrings and as you mentioned back.

I mix my workouts up a bit but this is what I do at the moment on a Monday.

Monday

Chest

Flat Barbell Bench 10 reps 4 sets (last set might only be 6 reps)

Decline Barbell Bench ,same reps and sets

Incline Barbell Bench ,same again

Flat Dumbell flyes ,same again

Seated pec deck ,same again (last set will be light weights to absolute failure)

Biceps

Standing EZ bar curl 10 Reps 4 sets (Last Set might only be 6 reps)
Seated Preacher Curl ,same again
Seated concentration curls same again.

I am off to the gym now but If I get chance I will post the rest of the days.

gazbrook

Oh and take the protein drinks every day but it is really important to take a drink by the latest an hour after your workout . This will increase your protein intake aswell as calories which will in turn will (hopefully) increase muscle mass.
Good luck

scoobydooooo

that's a lot of biceps , it's bordering on over training !! 12 sets , too much imho

Deep Singh

Can someone suugest a good protein drink that isn't full of sugar?

What does decline bp do?

andyzxr

gazbrook - cheers mate that would be really great

scoobydoooo - i bought a book ages ago and i got the exercises out of there

andy

gazbrook

Decline bench works lower pecs and delts to a certain extent. Reflex do a low sugar/low carb protein drink. Its good quality and has a high protein content. The downside to them type of drinks is they don't taste too good compared to the high carb ,high calorie versions. The upside is that if you need to watch your weight then the reflex one is a good idea.

scoobydooooo

if you are just starting out in the gym that is way too much biceps work ! it's only a small muscle and you can overtrain it with out much effort , in this case less is more !

andyzxr

probabley been doing it about a year on and off

seen some gaines but need to know if im doing it right and not wasting time doing it wrong if you know what i mean

Andy

scoobylav

Might be worth a look here

http://www.muscletalk.co.uk/default.asp

sti-04!!

To be honest i dont bother with any of that pish myself

I personally do what i feel like doing & i would say i am pretty toned, its took about 16 months but i used to have a beer belly & 6ft 2" & 18 stone of a bit blubber.

Now its 6ft 2" & 17.5 stone of sheer mass

It does take 4 sessions a week, each lasting 90 minutes, but i would say that i am what i am :

Tiggs

thats an awful routine....wrong in so many ways, and now its bedtime so i cant even help you! have a pizza and chill.

sti-04!!

Just had a pizza, it was one of those micro ones

andyzxr

cheers mate

andyzxr

lol

jonny gav

iTrader: (1)

hit the nail on the head scoobylav, that is where you want to ask about BB as the guys on there are very helpful and know ther stuff.....dont ask them what the best intercooler is for a scoob though

andyzxr

lol cheers mate

Just registered on there

Andy