Needs your opinion

[Duclos69]

Hi my name is sebastien i'm 27 5ft6 145lbs, i'm training for about 1year 1/2,. A guy at my gym make me a new workout program so i need your opinion about this. I want to take muscle mass like to be around 155-160lbs.
here is the routine

Day 1 Legs & Shoulders

1a) Squat 4x6
1b) Leg curl 4x8
2a) Lunge 3x10
2b) Standing calf 3x10
3) Deadlift 4x6
4a) Seated dumbell press 4x6
4b) Upright rowing 4x8
5a) Side fly 3x8
5b) Deltoid machine 3x8

Day2 Pec, Back, Biceps, Tricep
1a) Lying dumbell press(pec) 4x6
1b) T-bar bent(for back) 4x6
2a) Incline dumbell press(pec) 3x8
2b) Vetical pulley(back) 3x8
3a) Scott curl machine(bi's) 3x8
3b) Dip(tri's) 3x8
4a) Curl standing pulley with rope(bi's) 3x10
4b) Push Down(tri's) 3x10

Usually I am accustomed to having a training on 4 days since I train 4 days a week. So I wanted to know if a training of 2 days is good to take the weight and I wanted to know if I'm missing to complete exercises muscle groups.



Thank you kindly help me
Sebastien

[Ro-bain]

Defiantly don't do that workout routine, you cant do pecs, back biceps and triceps all on same day, well you can but **** your guna be tired.

do something like

day1: Chest (barbell benchpress, incline benchpress, dumbbell benchpress, cable flyes ..etc)

day 2 Back (deadlift, barbell bent rows, seated row, etc)

day 3 arms + abs (dumbbells and barbells and cables MANY EXERCISES FOR ARMS DO A LOT, plus sit ups around any area in the gym maybe even ab machine)

day 4 shoulders + legs (military press, barbell shrugs, barbell behind the neck shrugs, leg press, leg extensions, etc..)

do 8-10 reps each exercise, when you properly have a solid routine try and switch to 6-8 reps on heavy weight to gain more mass, and go ahead and take muscle mass if you have money to buy it regularly, or just eat a F#ck load. GOOD LucKK!

[Duclos69]

ok i will try what you said, i like it better than mine workout.
So if a do a lot of arms exercice i will probably have bigger arms???????

Also i take like 2 to 3 protein shake per day for now maybe 1 week

[Ro-bain]

getting bigger muscles for any part of your body takes time, for arms you can do multiple exercises to achieve bigger arms. Do a lot of dumbbell curls, cross body hammer curls, hammer curls, barbell curls, concentration curls. for triceps use the cables and do tricep barbell pushdowns, reverse tricep pushdowns, v-bar pushdowns, one arm cable pushdowns, also forearms do wrists curls with either dumbbells or barbells. barbells usually work a lot better. And make sure you have more of a source of protein instead of just protein shakes, i mean protein shakes are good but chicken, or turkey is a lot better. just eat things high in protein and stick to the workout routine i mentioned. also, like i do, do a few sets of arms before and after every time u hit the gym, you see a big difference.

[Duclos69]

okay thank you very much for your help, i will try this tomorow. I eat a lot too especially fish,chiken and red meatI was 130 before i begin to workout!!!!!!!!

[MyNameSucks]

Hi my name is sebastien i'm 27 5ft6 145lbs, i'm training for about 1year 1/2,. A guy at my gym make me a new workout program so i need your opinion about this. I want to take muscle mass like to be around 155-160lbs.
here is the routine

Day 1 Legs & Shoulders

1a) Squat 4x6
1b) Leg curl 4x8
2a) Lunge 3x10
2b) Standing calf 3x10
3) Deadlift 4x6
4a) Seated dumbell press 4x6
4b) Upright rowing 4x8
5a) Side fly 3x8
5b) Deltoid machine 3x8

Day2 Pec, Back, Biceps, Tricep
1a) Lying dumbell press(pec) 4x6
1b) T-bar bent(for back) 4x6
2a) Incline dumbell press(pec) 3x8
2b) Vetical pulley(back) 3x8
3a) Scott curl machine(bi's) 3x8
3b) Dip(tri's) 3x8
4a) Curl standing pulley with rope(bi's) 3x10
4b) Push Down(tri's) 3x10

Usually I am accustomed to having a training on 4 days since I train 4 days a week. So I wanted to know if a training of 2 days is good to take the weight and I wanted to know if I'm missing to complete exercises muscle groups.



Thank you kindly help me
Sebastien

To many exercises. When I work out I do a ABAC - BABC structerd workout. Example below

A:

Back Squats: 3 x 10-12
DB Rows: 4 x 8
Pull ups: 3 x Fail
Dead lifts: 3 x 10-12
One arm DB snatches: 3 x 10-12
Pushups: 1 x max

End with Abs....

B:

Front Squats: 3 x 10-12
Incline Benchpress: 3 x 10-12
Flat Benchpress: 3 x 10-12
Weighted chest dips: 3 x Fail
One arm Kettle bell swings: 4 x 10
Pushups: 1 x max

End with Abs...

C:

20mins of HIT(High Intensity) Cardio. No Abs!


This routine could be done like this.

First week:
Mon - A
Wed - B
Fri - A
Sat - C

Second week:
Mon - B
Wed - A
Fri - B
Sat -C