T Nation

Progress from Skinny 6'2 160lber


Looking for advice on my workout routine. Im 21 years old 6’2 and weight 192 pounds currently and looking to bulk up a little bit this winter before I cut again in the spring. Also estimation on bodyfat?

Current Routine
Sunday: Chest
20 degree Incline Barbell Bench Press - warmup and 3 sets
Flat Dumbell Press - 4 sets
Weighted Dips- 45lbs x 3 sets
Flys- 4-5 sets

Monday: Back
Barbell Rows- 4 sets
Weighted Pullups 4 sets (2 Chins, 2 Pullups)
T-Bar Row 4 sets
One Arm Rows 3 sets

Wednesday: Legs and Arms
Squat: 3 sets of 8 currently 235
Hamstring Machine 3 sets
Standing Calf Raises 3 x 25
Incline Seated Bicep Curl 2 sets of 10
Close Grip Bench Supersetted with Barbell Curls 3 sets of 8-10
Skullcrusher supersetted with dumbell bicep curls

Friday Shoulders and Traps
Military Press 3x8-10
Flat Bench Press 5x5
Shoulder Raises
Bent Over Dumbell Raises
Dumbell Shrugs (Don’t seem to get good pump with barbell)

Please give me a critique of this workout to make it better. I know its not perfect as I can’t seem to figure out a good split, and I’m interested in working my back and chest more than once a week. I occassionally do a workout if I have spare time where I work my back and chest a little with some pullups and Flys. So, whats the best way to change this workout up to make it more effective for my back and chest. I started lifting two years ago at 6’2 160 lbs. I never did arm specific workout til about a month ago, but I am interested in keeping some arm workouts. I never had much success doing push/pull days and I like doing my arms together as I feel I hit them better. As far as my diet it has not been that great as I have not been on a strict schedule but I eat decent and take Dymatize Elite Mass as my protein shakes. Thank you for the comments.

Back

Side


Legs

For starters, not enough volume on leg day and it shows. On a good note your back in decent, but you could stand better wheels to support it. If I was you I’d be more set on packing on size on your legs. If you concentrate on back and chest, you’ll be even more unbalanced. You currently do more volume on delts than legs. Up the volume or hit them twice a week, mabey split into Quad day and Ham day. Also shame on you for not deadlifting!

Noted. I am going to amp up my leg day and just train them without any other muscle groups. Been neglecting them for a few months. I just don’t wanna end up with a 5 day split which I don’t really want to do. I think I will try something like 4 days with Chest, Back and traps, Legs, Shoulders and Arms. Any other suggestions ?

One day for Arms AND legs? wow.

[quote]melanieamber12 wrote:
One day for Arms AND legs? wow.[/quote]

What’s wrong with that? I do that and still seem to be making progress. Although, I’m not sure if I may be making greater progress if I train them on separate days.

You need to hit your legs WAY more. You only have 6 sets for your thighs. You should have at the minimum 12 sets (and thats a light day) and you should be hitting them twice a week since you’re behind. You should have a pretty intense leg day with squats leg press etc that will focus more on your quads and then a separate day just for your hamstrings.

Your legs are the second largest muscle group in your body after your back. You need to start crushing your legs to play catch up or you’re going to be in a situation like me where you get very behind and your body looks unproportionate.

[quote]basily wrote:

[quote]melanieamber12 wrote:
One day for Arms AND legs? wow.[/quote]

What’s wrong with that? I do that and still seem to be making progress. Although, I’m not sure if I may be making greater progress if I train them on separate days. [/quote]

I mean, you do realize that your arms and your legs make up most of the muscle groups in your body.
Arms- biceps, triceps, and forearms
Legs- Calves, Quads, Hamstrings, Glutes

I just do not believe it to be ideal or maximally efficient to TRY to work all of that on one day.
Good luck though.

_Mel

We have similar builds. Personally I would add in:
romanian deadlifts - ~3x12
leg press and/or leg extension - dropsets and high reps are fun here

on weds after hamstring curls, then I’d drop calf raises or just superset calf work with all the arm work