Hi… I’ve been working out for 1 month now. yet, i only see very little improvement. or it seems, none at all. this is what i did. i did 2 and a half hours in the gym everyday, 6 times a week. here’s my program.
(all in 12 x 4, or if i still can, 15 x 4)
Workout A: monday, wednesday, and friday
Workout B: Tuesday, Thursday, Saturday
here’s my workout A, consisting of chest, back and tris exercises.
Chest
bench press
inclined bench press
declined bench press
dumbell flyes
incline dumbell press
dumbell pullover
butterfly
Back
wide grip lat pulldown
wide grip pulldown behind neck
underhand cable pulldowns
Seated Cable Rows
Triceps
Triceps Pushdown
Overhead Barbell Triceps Extension
Seated Triceps Press
Lying Triceps Press
Standing Overhead Barbell Triceps Extension
Tricep Dumbbell Kickback
here’s my workout B (shoulders w/ traps and biceps:
shoulders
Military Press
behind the neck military press
seated dumbell press
barbell shrug
upright row
side lateral raise
Front Dumbbell Raise
Dumbbell Shoulder Press
biceps
barbell curl
dumbell curl
preacher curl
concentration curls
and abs everyday… as you can see, i didn’t workout my legs! that’s one of my mistake! with those exercises, as if nothing happened to me…
i’m planning to change my program now… with this
(12 x 5)
Monday - Chest
Pushups
Machine Bench Press
Machine Incline Bench Press
Butterfly
Tuesday - Back
Pullups
Seated Rows
Lat Pulldowns
T-Bar Rows
Wednesday - Shoulders
Arnold Dumbbell Press
Lateral Raises
Front Raises
Thursday - Biceps/Triceps
Barbell Curls
Cable Curls
Hammer Curls
Triceps Pushdowns
Friday - Cardio
Treadmill 45 Minutes
Leg Workout
Leg Extensions
Leg Curls
Squats
Seated/Standing Calf Raises
I’ve read an article saying that this program is similar with brad pitt’s program. I just don’t know how credible the source is. and, i see no abs exercise in this program. which program do you think is better?
here’s my routine. right after eating my breakfast, i take protein shake, then go to the gym. after gym, i drink protein shake again…
please help me… let me know what is right. I’ve been reading several articles now. but it seems that it’s not helping me that much. it brings me confusion. thanks in advance mates.