hey guys/girls, Im new to this forum, Ive been lifting weights on and off for the past 5 years. It has been pretty solid for the last year, and my gains have been mediocre.
I was after some advice from some people in the no.
I am currently 6’2, 82 kgs
My goal is reach 85-90kg, gaining only lean muscle to meet these gains. I dont want to be massive, just want to be a nice size with good definition.
This is my routine.
WORKOUT:
Monday 8pm - 9pm approx
Tuesday 8pm - 9pm approx
Wednesday (day off)
Thursday 8pm - 9pm approx
friday (day off)
Saturday 3pm - 9pm approx
Sunday (day off)
I have 3 workouts which i rotate after eachother.
Eg,
Monday - chest & forearms
Tuesday - Bi’s & Tri’s
Wednesday - OFF
Thursday - Shoulders & Back
Friday - OFF
Saturday - Chest & Forearms
Sunday - OFF
Monday Bi’ & Tri’s
And so on…
They consist of
Chest & F/arms:
-Flat bench, 4 sets 10 - 6
-Incline Flys, 4 sets MAX
-Decline bench, 4 sets 10 - 8
-Pushups, 4 sets MAX
-FOREARM CURLS FRONT AND BACK SIDE 4 SETS EACH OF MAX
Bi’s & Tri’s
-Bicep curls flat bar, 4 sets 10-8
-Single arm hammer curls, 4 sets MAX
-Preacher curls (sitting), 4 sets MAX
-Cable curls (superset) front & reverse grip, 4 sets MAX
Shoulders & Back
-DB should raises, 4 sets 10 - 6
-Front side raises, 4 sets MAX
-Side raises & where you hold small weights up eachside and rotate in small cirles (superset) 4 sets MAX
-Machine shoulder press, 4 sets max
BACK
Lat pulldown 4 sets 10-6
Wide grip chin ups 4 sets MAX
MY DIET EVERYDAY IS
7am - Breakfast
- 2 pieces wholemel toast with advocado & vegimite
- 1 cup oatmeal, Tbs honey & 1 Banana
- Whey Protein shake
10am-11am
- 2 Tuna sandwiches on wholemeal bread
12:30pm-1:30pm
- 2 Tuna sandwiches on wholemeal bread
3-4pm
- Whey protein shake
6-6:30PM - DINNER
Usually chick or beef stirfry with steamed vegetables & Basmati rice
7:30pm PRE WORKOUT
- 1/2 TSP, L-Glutamine
- 1/2 TSP, Creatine Ethyl Ester
- 1 tsp Glucose powder
9pm POST WORKOUT
- Max’s Whey Protein Shake
10pm Bedtime
- 1/2 TSP L-Glutamine
Sorry to drag it out but thourght i Might as well give you as much info as i can.
Your help would be very much appreciated.
Thanks