[jtcity776]

I just posted this on the conditioning forum, and I brought it here cause they said so.

Ive been off training for 4 months, kept active with running and boxing though.
But I wanna get back into weights. I want to get bigger, im 74kg, and would like to get bigger, I was 81kg last year and was in better shape too.

Im gonna be taking my vits, BSN creatine, On whey and some universal:real gains, cause I wanna bulk up a bit. and Im considering taking No-Xplode. Taking the supplements is because I dont have much time to cook 5-6 meals, only maybe 3-4 meals a day, and that would be done with me cooking and preparing a bunch of foods and storing them.

Ill be doing either skipping, running or rowing machine on my non training days.

So what do you think of this weight training program for myself.
I wanna bulk, and Im gonna train 3 days a week. certain body parts, twice a week, because I wanna focus on getting my arms and chest a bit bigger. I can only do 3 days a week, due to work and other training.


Monday:

Chest:
Bench press
Incline bench press
Flies


Biceps:
Seated bicep curl
Preacher curl Barbell or EZ-Bar
Concentration Curls

Triceps:
Bench dips
EZ-Bar lying tricep extension

Squats 5x5


Wednesday:

Back:
Deadlift
Dumbbell lying down row
Pull-ups

Shoulders:
Seated shoulder press
Dumbbell lateral raise

Dumbbell or barbell shrugs


Friday:

Chest:
Bench press
Decline press
Dumbbell press

Legs:
Squats
Leg extension
Barbell seated calf raise

Biceps: ( yes I like to work my arms)
Dumbbell curls
EZ-Bar preacher curls
Concentration curls


Triceps:
Close grip bench press
Bench dips
EZ-Bar lying tricep extension



If anyone could suggest some tips, or ways to make it better, or even say this is not a bad program and would work if I trained hard and ate well.
Also, what exercises could I superset? What kind of reps and sets should I do? 5x5?
I dont have accesss to a gym, only a squat rack, bench, weights. and preacher set.

Would I have much less gains doing my program instead of doing something like this:

Day 1:
Back Squat 4 x 6
Incline Bench 4 x 6
Power Clean or Snatch 5 x 2
Pendlay Row 4 x 6
Abs/Core

Day 3:
Box Squats 8 x 2-3 (Done Westside Dynamic Style) 50-60% 1RM; 60sec rest
Standing BB OHP 4 x 6
Pullups 4 x 6
Power Shrugs 4 x 6
Abs/Core


Day 5:
Front Squats 4 x 6
Bench Press 4 x 6
Hang Clean + Split Jerk 5 x 2
Pendlay Row 4 x 6
Arms 2-3 x 8-12 each

Ill be doing my program for 8 weeks. Maybe I should split the 2 into 4 weeks each?

Thanks and sorry on my lack on knowledge on weights and stuff.

[Lusst]

Your weight gains will come from your nutrition. Eat like a depressed Rosie O' Donnel and lift to accomplish your goals, the weight will come.

[jtcity776]

Even with the program I wrote...
Cause on bodybuilding.com there like my routine wont work and such.

[Clint07]

Your routine will work, but there are routines that would get you better results. 3 Curl exercises twoceper week is a little eccesive considering how small your bicep is compared to other muscles. You would be better off pruning back some of the unneccisary exercises and just doing fewer exercises harder.

[Monger]

Quick Muscle

Go to this thread and read the post by ENTROPY.

[jtcity776]

Thanks Clint07 and monger.
What would you recommend I change clint07? Im gonna give that a read now Monger.

[Clint07]

I actually think in your case, the west side for skinny bastards routine would probably be a good choice:
http://www.defrancostraining.com/art...s_westside.htm

+++++ Max Effort Upper Body (Monday) +++++
A. MAX-EFFORT LIFT - Work up to a max set of 3-5 reps.
Choose one of the following exercises:

*Thick bar or regular barbell bench press
*Barbell floor press
*Rack lockouts
*Board presses
*Incline barbell bench
*Close-grip bench press (index finger on smooth part of bar)
*Decline bench press
*Weighted dips

B. SUPPLEMENTAL LIFT - Perform 3-4 sets of 6-10 reps.

Choose one of the following exercises:
*Flat dumbbell bench press (palms in or palms forward)
*Incline dumbbell bench press
*Decline dumbbell bench press

C. HORIZONTAL ROW - Perform 4 sets of 10-15 reps.
*Choose one of the following exercises:
*Chest supported rows
*Bent-over dumbbell or barbell rows
*Seated cable rows (various bars)

D. REAR DELT/UPPER BACK - Perform 2-3 sets of 12-15 reps.

Choose one of the following exercises:
*Seated rear delt machine
*Seated dumbbell "power cleans"
*Bent-over cable flyes (single arm)
*Standing face pulls
*Rope pulls to throat
*Bent-over dumbbell rear delt flyes
*Cable "scarecrows"(shown below)

E. WEIGHTED ABDOMINAL EXERCISE - 3-4 sets of 8-15 reps.
Choose one of the following exercises:
*Barbell Russian twists
*Low-cable pull-ins
*Hanging leg raises
*Barbell or dumbbell side bends
*Weighted Swiss ball crunches
*Low pulley Swiss ball crunches (shown below)

+++++ LOWER BODY - (Wednesday) +++++

A. MAX-EFFORT LIFT - Work up to a max set of 5 reps.
Choose one of the following exercises:
*Trap bar deadlift
*Box squats
*Rack pulls (partial deadlift)
*Front squats
*High bar Olympic squats
*Straight bar deadlifts (various grips)

B. UNILATERAL MOVEMENT - Perform 3-4 sets of 8-15 reps.
Choose one of the following exercises:
*Single leg squats, back leg elevated
*Barbell step-ups with knee lift
*Barbell reverse lunges
*Barbell reverse lunges, front foot elevated
*Barbell reverse lunges, front foot elevated (with knee lift)
*Low-pulley split squats, front foot elevated
*Walking lunges
*"Speed-skater" squats (1 and a half rep single leg squats)
*Barbell step-ups

C. HAMSTRING / POSTERIOR CHAIN MOVEMENT - Perform 3-4 sets of 6-10 reps.
Choose one of the following exercises:
*Leg curls
*Glute-ham raises (various resistance, iso-holds, negatives)
*Romanian deadlifts
*Seated or standing good mornings
*Stability ball hamstring lifts
*Pull-throughs
*Reverse hypers

D. GRIP TRAINING - Perform 3 sets of timed sets.
*Choose one of the following exercises:
*Thick bar or heavy dumbbell holds
*Plate pinch gripping
*Captains of Crush gripper - 3 sets of max reps each hand.
*Wrist roller


++++++ REPETITION UPPER BODY - (Friday) ++++++

A. REPETITION LIFT - Work up to 3 sets of max reps, rest 60 seconds between sets.
Choose one of the following exercises:
*Barbell bench press (max reps on 95lbs., 135lbs., 185lbs. or 225lbs.)
*Regular push-ups, bar push-ups or suspended chain push-ups
*Bodyweight dips
*Dumbbell benches on Swiss ball, flat bench or incline bench

B. SUPPLEMENTAL LIFT (triceps) - Perform 3-4 sets of 5-10 reps.
Choose one of the following exercises:
*Dumbbell triceps extensions (flat, incline or decline bench)
*Dumbbell floor presses
*Rolling triceps extensions
*Rope pushdowns
*Skull crushers (EZ bar or straight bar)

C. VERTICAL PULLING - Perform 4 sets of 8-12 reps.
Choose one of the following exercises:
*Lat pulldowns (various bars)
*Chin-ups or Pull-ups

D. MEDIAL DELT or TRAP EXERCISE - Perform 3 sets of 10-15 reps.
Choose one of the following exercises:
*Dumbbell side press (single arm)
*Dumbbell shoulder press (seated or standing)
*Lateral raises (dumbbell or cable)
*Barbell or dumbbell shrugs
*Bradford presses (shown below)

E. ELBOW FLEXION EXERCISE - Perform 3 sets of 8-10 reps.
Choose one of the following exercises:
*Thick bar curls
*Preacher curls (EZ bar or straight bar)
*Regular barbell curls
*Hammer curls
*Alternate dumbbell curls (standing or seated incline)


F. ABDOMINAL CIRCUIT TRAINING
Just pick a variety of ab exercises and perform them in circuit fashion with no rest between exercises.

I would reccomend choosing exercises from the list that use the fewest machines possible. The exception would probably be if your gym has an assisted pullup machine, because that is still fairly similar to a normal pull up it just couterbalances some of your weight.

[BabyPhenom]

www.geocities.com/elitemadcow1

[la vengeance]

Er, this workout regime seems a bit excessive. How long do you plan on spending at the gym a day (weight training)?

I went from 143 lbs to 173 lbs in 3-4 months. The way is every time you eat, eat till your about to puke (literally) + muscle milk @ night + heavy weight, low reps.

That's the natural way , forget the supplements...

I've been on creatine monohydrate, creatine ethyl ester malate, nitrix, amino acids, multi vits, whey, muscle milk, noexplode, gakic, creakic. But, the best things to take are def. MM + eating till you're about to explode. You'll see gains in no time (i.e. 143 -> 173)

[Reakt]

Or try a 20rep squat routine