Hey guys, just wondering what if you could cirtique my routine.
My goal is to gain some muscle size. I’ve been working out for about two years now and I havent seen any mass gains for a while now. I would say my body type is hard gainer, as i’ve only put on 15 pounds in the last two years. I currently weigh in at 175 pounds. I would like to atleast break 185 before summer. Anyway, here’ my current routine. Let me know what you think.
Thanks and Happy New-Year
Gabe
PS: Also, I am starting to develop a small strechmark near my armpit. . Are there any supliments that could help out with reducing the changes of them… such as a multi vitamine or something. I read on the internet that Essential Fatty Acids help build cell walls reducing the chances of sterch marks. Anyway’s, Thanks
Monday - (legs)
5 minute warmup on staitionary bike
Leg Press - 2 warmup sets , 4 working sets, 1 burnout
Leg Extensions - 3 working sets
Hamsting Curls - 3 working sets
Standing or seated calve raises - 3 working sets
Ambdominal Work
Wednesday - (shoulder, chest, tricepts)
Flat Bench Press - 2 warmup sets, 4 working sets, 1 Burnout
Incline Dumbell Flyes - 2 sets
Military Press (with barbell) 4 working sets, 1 Burnout
Dumbell Lateral Raises - 3 Working sets
Shrungs - 3 working sets
Tricept Dips - 3 sets to failure
Tricept Pushdowns - 3 sets
Abdominal Work
Friday - (back, biceps)
Bent-over Rows - 2 warmup sets , 4 working sets, 1 Burnout
Wide-Grip Pullups or Wide-Grip Lat Pulldown - 3 working sets
Standing Dunbell Curls - 1 warmup sets, 3 working sets
EZ Bar Reverse Curls (spider curls) - 3 supersets
Abdominal work
[quote]sp0on wrote:
Hey guys, just wondering what if you could cirtique my routine.
My goal is to gain some muscle size. I’ve been working out for about two years now and I havent seen any mass gains for a while now. I would say my body type is hard gainer, as i’ve only put on 15 pounds in the last two years. I currently weigh in at 175 pounds. I would like to atleast break 185 before summer. Anyway, here’ my current routine. Let me know what you think.
Thanks and Happy New-Year
Gabe
PS: Also, I am starting to develop a small strechmark near my armpit. . Are there any supliments that could help out with reducing the changes of them… such as a multi vitamine or something. I read on the internet that Essential Fatty Acids help build cell walls reducing the chances of sterch marks. Anyway’s, Thanks
Monday - (legs)
5 minute warmup on staitionary bike
Leg Press - 2 warmup sets , 4 working sets, 1 burnout
Leg Extensions - 3 working sets
Hamsting Curls - 3 working sets
Standing or seated calve raises - 3 working sets
Ambdominal Work
Wednesday - (shoulder, chest, tricepts)
Flat Bench Press - 2 warmup sets, 4 working sets, 1 Burnout
Incline Dumbell Flyes - 2 sets
Military Press (with barbell) 4 working sets, 1 Burnout
Dumbell Lateral Raises - 3 Working sets
Shrungs - 3 working sets
Tricept Dips - 3 sets to failure
Tricept Pushdowns - 3 sets
Abdominal Work
Friday - (back, biceps)
Bent-over Rows - 2 warmup sets , 4 working sets, 1 Burnout
Wide-Grip Pullups or Wide-Grip Lat Pulldown - 3 working sets
Standing Dunbell Curls - 1 warmup sets, 3 working sets
EZ Bar Reverse Curls (spider curls) - 3 supersets
Abdominal work [/quote]
Ditch it and choose a routine from a trainer on T-Nation! Your leg day is very weak(all machines and no single leg work or squats).
