3drstretch

iTrader: (1)

Only been training since feb this year and basically been doing wot the gym told me on there benefits course.BUT i have been training every muscle group and cv most days 5 days a week have weekends off. Been told now i should be doing different groups per day and others next etc etc. Could anyone tell me which ones to work together etc and possible work out a routine i could follow. Not looking to be massive but tend to hide my weight well cos i 6'5. and weighing around 15 1/2 stone at mo.Looking to increase weight to maybe 17 max but want mainly muscle not fat lol.Mainly looking at upper body and arms

Any ideas guys

All help much appreciated

Muzz

I split it up like this;

Bicep/Back
Chest/Tricep
Legs/Abs
Shoulders on their own as its a big group of muscles

3drstretch

iTrader: (1)

Cheers muzz anyone else got any.Or can work out a plan for me for monday to friday with weekends off.

s2-ross

if i was u pal i wouldnt be working out 5 days a week, too much imo, if u wanna do a split, try something like this:

Mon: Biceps/back
Tue:CV
Wed:Chest/Shoulders/Triceps
Thurs:Cv
Fri:Biceps/Legs
Sat: CV
Sun: Off

and to avoid putting on fat, eat cleanly, cut out trans fats, sugar etc. stay away from refined carbs, and simple carbs. get in around 1 lb of protein per pound of weight.

Also try doing ur cardio first thing in the morning on an empty stomach if
you can, and try some interval training, its been proven to be more effective at burning fat and increasing muscle mass.

Good luck with your routine, keep as posted on ur progress!!!

Kieron

I've said it before but I think training 5 days a week is ideal only when you train one bodypart a night :thumb:

ie:
Mon = Tri's
Tue = Back
Wed = Legs
Thur = Bi's
Fri = Chest

You can fit your cardio in with your shorter workouts such as Bi's or Tri's and on one of the days incorporate shoulders

3drstretch

iTrader: (1)

cheers guys

Also forgot to mention i'm a night worker so bed at 6ish up around 12.30.

Normally have 3 weetabix and protein drink then off down the gym. Is this ok.

Looks like new routine going in for monday Any particular exercises for each muscle group as only started doing free weights lately been on cable machines mostly up to now

s2-ross

chest: bench/flys
legs: squats
shoulders: military press/raises
back: deadlift/pull ups
biceps: bicep curls/chin ups
triceps: dips/close grip benchpress


yes but try and have it about and hour before you start working out, and have your protein shake after your workout.

good luck with ur routine