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swrutt · 15-05-2008, 09:31 AM

Ok here is the routine i am doing including my diet. This is for mass gain although due to the fact i am planning on losing some weight too you would need to adjust the diet. All of these exercises should be done after a 5 min full body warmup. If you want you can just go through a set of each before on a low weight to warm up the muscle. I would recommend joining a gym so you have access to certain equipment:

THIS WORKOUT SHOULD BE DONE FOR 6 WEEKS, WITH EXERCISES CHANGED AFTER THIS PERIOD. THESE ARE THEN DONE FOR A FURTHER 6 WEEKS. AFTER THIS YOU MUST ALTERNATE THEM WEEK BY WEEK FOR 12 WEEKS. HERE IS THE FIRST 6 WEEKS:

Monday Legs after 40mins moderate cardio :
3x 8-12 Sqauts on Smith Machine
3x 8-12 Calf Raises on Smith Machine
3x 8-12 Leg Curls
3x 8-12 Thigh Raises
5x 8-12 Weighted Crunches for Abs (THESE MUST BE DONE AT THE END OF THE WORKOUT)

Tues Pecs after 40 mins cardio:
3x 8-12 Flat Dumbell Flies
3x 8-12 Positive Incline Dumbell Press
3x 8-12 Pec Dec
3x 8-12 Wide Arm Dips

Weds Back after 40 mins cardio:
3x 8-12 Lat Pulldown
3x 8-12 Dumbell Row
3x 8-12 Delt Raises
3x 8-12 Deadlifts

Thursday - REST DAY (DO SOME MODERATE NON STRENUOUS EXERCISE)

Friday Shoulders after 40 mins cardio
3x 8-12 Military Press/Seated Dumbell Press
3x 8-12 Dumbell Shrugs
3x 8-12 Side Dumbell Raise

Saturday Arms after 40 mins cardio
3x 8-12 Barbell Curls
3x 8-12 Alternate Dumbell Curls
3x 8-12 Arm Curls on machine
3x 8-12 Tricep Dips
3x 8-12 Tricep Pull down with split rope
5x 8-12 Weighted Crunches for Abs (THESE MUST BE DONE AT THE END OF THE WORKOUT)

Sunday REST DAY dO SOME MODERATE NON STRENUOUS EXERCISE

It is very important to stretch each muscle at the end of the workout for around 2x 30 secs to reduce risk of injury, and to promote increased flexibility. Basically as i said before technique is everything. You want fast on the up movement and very slow and controlled trying to isolate the muscle in question on the way down. Finally on this section you need to get 8 hours of sleep. Sleep is when your muscles have time to repair, burning calories to do this, and is extremely important. Go to bed at 10pm and you can have your 8 hours sleep right there.

Commitment is what it is all about. Ok i will go onto nutrition now. This is my current diet but is based around trying to shed some weight as well so you may need to tweak it some. This is just an example of what i am doing so please dont take it as the gospel:

Breakfast 8am - 6 eggs (2 yokes and 6 whites) Scrambled on 1 piece of toast
11am or within 25 mins of weights workout - Protein/Carb Shake
1pm Lunch - BrownRice with Chicken Breast
4pm or within 25 mins of weights workout - Protein/Carb Shake
7pm Dinner - Vegetable Stew with Tuna and small amount cheese
10-11pm Bed

People will often add an extra small meal before bed of something containing a slowrelease protein like Casein (found in cottage cheese for example) for their body to use during sleep. Personally i am not doing this due to the weight loss i am after. There is loads of diet info availble on the site but you wanna be getting atleast 150grams of protein a day if i am correct. The semi pros here eat like 500 grams a day with is more than 10 chicken breasts. Also give up or SERIOUSLY limit the alcohol intake. I have limited drinking to one night a month for the whole summer. I hope i havent put you off and you can use this info to help.

15-05-2008, 09:31 AM	#5 (permalink)
swrutt Join Date: Apr 2008 Posts: 118 Rep Power:	Re: Am i doing this right Ok here is the routine i am doing including my diet. This is for mass gain although due to the fact i am planning on losing some weight too you would need to adjust the diet. All of these exercises should be done after a 5 min full body warmup. If you want you can just go through a set of each before on a low weight to warm up the muscle. I would recommend joining a gym so you have access to certain equipment: THIS WORKOUT SHOULD BE DONE FOR 6 WEEKS, WITH EXERCISES CHANGED AFTER THIS PERIOD. THESE ARE THEN DONE FOR A FURTHER 6 WEEKS. AFTER THIS YOU MUST ALTERNATE THEM WEEK BY WEEK FOR 12 WEEKS. HERE IS THE FIRST 6 WEEKS: Monday Legs after 40mins moderate cardio : 3x 8-12 Sqauts on Smith Machine 3x 8-12 Calf Raises on Smith Machine 3x 8-12 Leg Curls 3x 8-12 Thigh Raises 5x 8-12 Weighted Crunches for Abs (THESE MUST BE DONE AT THE END OF THE WORKOUT) Tues Pecs after 40 mins cardio: 3x 8-12 Flat Dumbell Flies 3x 8-12 Positive Incline Dumbell Press 3x 8-12 Pec Dec 3x 8-12 Wide Arm Dips Weds Back after 40 mins cardio: 3x 8-12 Lat Pulldown 3x 8-12 Dumbell Row 3x 8-12 Delt Raises 3x 8-12 Deadlifts Thursday - REST DAY (DO SOME MODERATE NON STRENUOUS EXERCISE) Friday Shoulders after 40 mins cardio 3x 8-12 Military Press/Seated Dumbell Press 3x 8-12 Dumbell Shrugs 3x 8-12 Side Dumbell Raise Saturday Arms after 40 mins cardio 3x 8-12 Barbell Curls 3x 8-12 Alternate Dumbell Curls 3x 8-12 Arm Curls on machine 3x 8-12 Tricep Dips 3x 8-12 Tricep Pull down with split rope 5x 8-12 Weighted Crunches for Abs (THESE MUST BE DONE AT THE END OF THE WORKOUT) Sunday REST DAY dO SOME MODERATE NON STRENUOUS EXERCISE It is very important to stretch each muscle at the end of the workout for around 2x 30 secs to reduce risk of injury, and to promote increased flexibility. Basically as i said before technique is everything. You want fast on the up movement and very slow and controlled trying to isolate the muscle in question on the way down. Finally on this section you need to get 8 hours of sleep. Sleep is when your muscles have time to repair, burning calories to do this, and is extremely important. Go to bed at 10pm and you can have your 8 hours sleep right there. Commitment is what it is all about. Ok i will go onto nutrition now. This is my current diet but is based around trying to shed some weight as well so you may need to tweak it some. This is just an example of what i am doing so please dont take it as the gospel: Breakfast 8am - 6 eggs (2 yokes and 6 whites) Scrambled on 1 piece of toast 11am or within 25 mins of weights workout - Protein/Carb Shake 1pm Lunch - BrownRice with Chicken Breast 4pm or within 25 mins of weights workout - Protein/Carb Shake 7pm Dinner - Vegetable Stew with Tuna and small amount cheese 10-11pm Bed People will often add an extra small meal before bed of something containing a slowrelease protein like Casein (found in cottage cheese for example) for their body to use during sleep. Personally i am not doing this due to the weight loss i am after. There is loads of diet info availble on the site but you wanna be getting atleast 150grams of protein a day if i am correct. The semi pros here eat like 500 grams a day with is more than 10 chicken breasts. Also give up or SERIOUSLY limit the alcohol intake. I have limited drinking to one night a month for the whole summer. I hope i havent put you off and you can use this info to help.