Workout

[Assertive Guy]

I've been workingout for about 6 years, bodybuilding most of those. Untill now I've not given it a really high priority so still only know the basics, and my training has had to be extreemely simple and quick to fit it in!

I want a change! At the mo my workout is VERY simple and looks like this:

MONDAY:

Bench press * 10,10,10,8 reps (plus one at a much higher wieght for 3-4 reps)

Chin - ups: 12, 10, 8, 6

Biceps: 10, 7, 6, 5

Crunches: (10 second rest period) - 5, 10, 15, 20... then a 2 min rest and repeat.


WEDNESDAY:

Same as Monday


FRIDAY:

Squats + (calf raises): 5 + (3), 10 + (6), 15 + (9), 20 + (12)

Squat jumps with 10KG: 5, 10, 15, 20

Single leg calf raises: 5, 7, 9, 11

Crunches: (10 second rest period) - 5, 10, 15, 20... then a 2 min rest and repeat.

SUNDAY: - repeat 3 day cycle

I use protien shakes but dont have much wad at the moment! Im fairly happy with my body and shape, but would like to add say maybe another 6 lbs and experiment with new a new workout plan. My goals are basically to built a little on what I have and keep the body fat as it is (probably 9%).


Any advice? I just want to gain muscle strench all over, particualrly upper body! Cheers!!!

Peter

 

[DrBones]

Do a search for corn's old school routine.. that should be a good change

 

[zackdarnell]

So on your current routine, you do upper body 2x as much as lower-body? IMO, you need to train them equally. You may be overtraining your upper body, working it 3 times in 7 days. If I were you, I would consider a good 3 or 4-day split if you are training for mass. Also, I see you dont currently deadlift. You should really include deadlifts in any routine.

 

[zackdarnell]

Or you could always try a HIT routine. Maybe something like this:

Monday
Bench press or weighted dips 2x8
Squats 1x20
Bent over rows 2x8

Thursday
Overhead press 2x8
Deadlifts or straight leg deadlifts 1x15
Chins 2x8

Abs done on both days for 1 or 2 sets, and all sets taken to failure.

 

[Thaibox]

Untill now I've not given it a really high priority so still only know the basics, and my training has had to be extreemely simple and quick to fit it in!

Then ditch all the little crap.

IN MY OPINION..

If you don't have much time and you need the most bang for your buck, you need to prioritize your lifts

Squats, deads, cleans, presses, overheads come first

stop wasting time with bicep curls and calf raises.

I also agree with ZD, you're putting twice as much effort into upper body as lower.