CRITIQUE ROUTINE HELP NEEDED

jebinley · 01-05-2005, 10:33 PM

just wondering if you could offer any advice as i have plataued big time.

monday chest
bench press 5 sets 8 reps
incline dumbells 3 sets 8 reps
flyes 3 sets 8 reps
crossovers 3 sets 8 reps

tuesday
mornig cardio + abs

wednesday shoulders
smith machine behind neck shoulder press 3 sets 8 reps
dumbell shoulder press 3 sets 8 reps
side raises 3 sets 10 reps
reverse flyes 3 sets 10 reps

thursday
morning cardio + abs

friday back
deadlift 4 sets 8 reps
cable pulldowns 3 sets 8 reps
shrugs 4 sets 10 reps
bent over rows 4 sets 8 reps
close grip row 3 sets 12 reps

saturday biceps and triceps
close grip bench press 3 sets 8 reps
ez tricep extensions 4 sets 8 reps
standing bi curls 3 sets 8 reps
heavy preachers 3 sets 8 rep (45 degree not full motion)
rope pulldowns triceps 4 sets 8 reps
concentration culs 3 sets of 8 reps

sunday legs
leg extensions 4 sets 8 reps
hamstring curls 4 sets 8 reps
leg press 5 sets 8 reps
squats 4 sets 8 reps
calf raises 3 sets 12 reps

My main priority is to add thickness to my arms,lats and upper chest, any advice would be great.
been training like this for a year,and traing for 4 years.Im 19 at the min and have a good chest but underdeveloped at the top and only around 14 " arms which at 6 ft and just under 13 stone is not good enough. :cry:

Anonymous · 02-05-2005, 09:19 AM

the routine looks quite good,

i think if you were to give triceps there own day.

you would definatley get better results. there the biggest part of the upper arm.

what is your diet like? if you aint eating enough,you aint going to grow.

cheers

exaktlywhat · 02-05-2005, 02:55 PM

im in agreement with steve, you even have legs which is something a lot of people leave out but will actually help stimulate growth overall. with that schedule you are working enough, maybe you just need to eat more. if youre just trying to grow now then eat everything that doesnt move fast enough to elude you. if you want to stay really lean while you grow (which might be slower progress) eat about 1.5-2 g of protein per pound of your body weight. this is a generalization and everyone needs to fine tune this to their body, but that is a starting point. and watch the simple carbs. you sound like you have a good thing going here though. keep up the hard work.

jebinley · 02-05-2005, 03:40 PM

Cheers for the feedback guys. :P
I have just been cutting as i have never seen my abs before i used to be a fat mother fo as school.
Due to finish that in around a week.
my protein intake is good i have 40g of whey upon waking, 35 g of whey isolate after workout, 30-40g whey before bed, sneak another 30g shake in somewhere else dailly.
I eat at least a tin of tuna or samon a day,every meal has meat being either turkey,chicken or beef on rare occasions i enjoy a little bacon especially with eggs 4 wites to one yolk normally.
I think this gives me easily enough protein at 172lbs or just under i get at least 200g protein daily.
I do struggle with gaining weight tho i store alot of fats,despite my carbs coming from wholemeal bread,baked potatoes and cerelas such as museli oatmeal weetabix and shredded wheat.
I watch fats to and dnt to go over 70g,use skimmed milk and dink lots of water.
Had reasonable results from creatine and glutamine with this diet but gains go after i stop using.Have tried one M1t cycle for 2 weeks well researched by myself and ballooned 7kgs in 2 weeks at 10mg mostly fat and water tho.Not to convinced with this stuff as i was feeling tired all the time.

01-05-2005, 10:33 PM	#1 (permalink)
jebinley Under Construction Join Date: Apr 2005 Location: wales Posts: 6 Rep Power:	CRITIQUE ROUTINE HELP NEEDED just wondering if you could offer any advice as i have plataued big time. monday chest bench press 5 sets 8 reps incline dumbells 3 sets 8 reps flyes 3 sets 8 reps crossovers 3 sets 8 reps tuesday mornig cardio + abs wednesday shoulders smith machine behind neck shoulder press 3 sets 8 reps dumbell shoulder press 3 sets 8 reps side raises 3 sets 10 reps reverse flyes 3 sets 10 reps thursday morning cardio + abs friday back deadlift 4 sets 8 reps cable pulldowns 3 sets 8 reps shrugs 4 sets 10 reps bent over rows 4 sets 8 reps close grip row 3 sets 12 reps saturday biceps and triceps close grip bench press 3 sets 8 reps ez tricep extensions 4 sets 8 reps standing bi curls 3 sets 8 reps heavy preachers 3 sets 8 rep (45 degree not full motion) rope pulldowns triceps 4 sets 8 reps concentration culs 3 sets of 8 reps sunday legs leg extensions 4 sets 8 reps hamstring curls 4 sets 8 reps leg press 5 sets 8 reps squats 4 sets 8 reps calf raises 3 sets 12 reps My main priority is to add thickness to my arms,lats and upper chest, any advice would be great. been training like this for a year,and traing for 4 years.Im 19 at the min and have a good chest but underdeveloped at the top and only around 14 " arms which at 6 ft and just under 13 stone is not good enough. :cry:

02-05-2005, 02:55 PM	#3 (permalink)
exaktlywhat Join Date: Apr 2005 Location: florida usa Posts: 642 Rep Power:	im in agreement with steve, you even have legs which is something a lot of people leave out but will actually help stimulate growth overall. with that schedule you are working enough, maybe you just need to eat more. if youre just trying to grow now then eat everything that doesnt move fast enough to elude you. if you want to stay really lean while you grow (which might be slower progress) eat about 1.5-2 g of protein per pound of your body weight. this is a generalization and everyone needs to fine tune this to their body, but that is a starting point. and watch the simple carbs. you sound like you have a good thing going here though. keep up the hard work. ______________________ that which does not kill me only serves to make me stronger.

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02-05-2005, 09:19 AM	#2 (permalink)
Anonymous Join Date: Dec 2003 Posts: 0 Rep Power:	the routine looks quite good, i think if you were to give triceps there own day. you would definatley get better results. there the biggest part of the upper arm. what is your diet like? if you aint eating enough,you aint going to grow. cheers

02-05-2005, 03:40 PM	#4 (permalink)
jebinley Under Construction Join Date: Apr 2005 Location: wales Posts: 6 Rep Power:	Cheers for the feedback guys. :P I have just been cutting as i have never seen my abs before i used to be a fat mother fo as school. Due to finish that in around a week. my protein intake is good i have 40g of whey upon waking, 35 g of whey isolate after workout, 30-40g whey before bed, sneak another 30g shake in somewhere else dailly. I eat at least a tin of tuna or samon a day,every meal has meat being either turkey,chicken or beef on rare occasions i enjoy a little bacon especially with eggs 4 wites to one yolk normally. I think this gives me easily enough protein at 172lbs or just under i get at least 200g protein daily. I do struggle with gaining weight tho i store alot of fats,despite my carbs coming from wholemeal bread,baked potatoes and cerelas such as museli oatmeal weetabix and shredded wheat. I watch fats to and dnt to go over 70g,use skimmed milk and dink lots of water. Had reasonable results from creatine and glutamine with this diet but gains go after i stop using.Have tried one M1t cycle for 2 weeks well researched by myself and ballooned 7kgs in 2 weeks at 10mg mostly fat and water tho.Not to convinced with this stuff as i was feeling tired all the time.