chris^si

im 6ft and 11 stone,

I wanting to get to around 13 stone over the next couple of years and my extremely knowledgeable trainer has given me a routine which in his opinion will fill me out but im not convinced.

So it goes like this,

Day 1: all are 3 sets of 10 reps

Decline bench press
Pec Dec,
Bar raises
Seated DB press
Barbel press (militar)
overhead Tricep extention(cable)
Underhand tri extention (cable one handed)

day 2

Shurgs
Deadlift
Pull ups
Close grip Lat pull down
Bar lowers

Day 3

Legs
Squats
High step with weight
Leg curl
Leg extention

Now this is done on a strict 3 days on 2 off no skipped days so u train different days every week etc. effectively you are working each muscle group twice a week.

Can someone please help!

regards

Chris

matt p

To be fair dude thats a pretty good plan to kick start your training.

Over time if he is worth his salt he will tweak your workout to get the best results for you.

Also its all about diet my man

chris^si

In my second year of training and diet is spot on

Benni

http://www.scoobysworkshop.com/schedintermediate.htm

You could try that?

Benni.

StephenC

thats very close to what I do, I have a 'push' day, a 'pull' day and a legs day, out of all the routines I tried back in the day this one put on most size and strength. Wish Id worked it out sooner when I was wasting time training five days a week and going nowhere! Eat and sleep well on this and you'll do fine. Id be tempted to do deadlift before shrugs but thats just personal preference, Id rather give my all to the deadlift than going in with pre-exhausted muscles from the shrugs.

kiddie

6ft @ 11 stone I'd look at diet mate.

Whats it like atm?

matt p

Post up what your diet is mate, if its your second year of training and your wanting another two stone i think this is where your workout needs to be adressed.

Matt

GribbiN

I am 6ft and was 11s7lbs when i started working out 1 year ago weighed in at 13s11lbs yesterday with a 5% body fat drop also. I have minimum of 35g of protein every 2 hours. About 4 whey protien shakes and a micellar casein before bed and another when i wake in the night.

chris^si

Basic whey protein and porridge full fat milk 7:30
10pm Flex protein sup and sneaky oat bar
12:30pm chicken/turkey sarnie, fruit + 1 egg
2:30/3pm 2nd Egg of the day (boiled) with tuna (straight from tin)
4.45pm Protein drink
---Training----
6:30pm After training Sup (reflex one stop)
7:30/8pm dinner
9/10pm last sup
Bed.

That is what i aim to stick to, sometimes i take pasta/egg salads instead of chicken or turkey and try to have dinner with potato involved somewhere.

I feel is a pretty fair diet and i was 6ft and 10 stone last year