I’ve been going to the gym now for around 6/8 months off and on. Some weeks eating well taking protein and going to the gym 5 times a week.Other weeks eating crap and missing days/weeks. I have now decided to start again and do it properly this time.
I am now looking to do a full body programme 3 times per week, can anyone help - if possible a template i could follow or your own programme??
The following - is the my Plan - 1) what do you think 2) please put your routine/programme, diet and supplement intake down if you dont mind. Also any pics you may have.
Monday - Chest (Upper) Back
Dumbell Bench press (Incline) 3 sets 6-8 reps for all!
Dumbell Bench press (Flat bench)
Dumbell Fly’s (Incline)
Smiths Machine (Incline)
Lat pull down (Wide Grip)
Lat pull down (Close Grip)
Back Flies (Incline bench)
Tuesday - Shoulders/Triceps
Front raises 3 sets 6-8 reps for all!
Shruggs (Smiths machine - behind back)
Dumbell press, above head
Hand grip (Open) on A frame wires
hand grip (Closed) on A frame wires
Skull crushers ( Single dumbell) Flat bench
Wed - Cardio (Football) Biceps, abs
Thur, same as monday apart from 10-12 reps over 4 sets
Fri, same as tueday apart from 10-12 reps over 4 sets.
Morning - (7am)
Smothie, consisting of 1 banana, 5 strawberries, kiwi fruit, 1/2 cup oats 1/2 cup all bran, scoop of protein Pro/mx.
Chicken sandwich, salad, wholemeal bread
Pre Work out - (5.30pm)
Protein drink, rice cake,4 wheatabix
Post Work out - (7pm)
Evening meal - (7.30pm)
Chicken, turkey or steak, greens, wholemeal bread.
Well this is the idea. If anyone has any feedback on the above it will be more than welcome. Ie bad routine, diet, eating times etc.