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  1. 09-02-2006, 10:10 AM #1
    $w!ft
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    Critique my Workout and Diet Plan

    Hello there,

    I have just finished my highschool and decided to get into bodybuilding to gain some muscle as I am quite skinny. I have been using a few dumbell exercises for about 2 months now and the little but noticable results i aquired with them convinced me to go for a whole body routine.

    I have researched alot through the sites and some manuals and decided on this routine and diet. I would highly appreciate it if you could look it over for me and tell me if anything is out of its place.

    Right now I am 6 feet tall and 150lbs. My goal is to reach about 80kgs which is about 180lbs. Being a slightly ectomorphic person do you think this is an acheivable goal? I will post some pictures when i get some to show where I am at right now.

    --------------------------------------------

    Right here is my routine:

    Monday: Shoulders and Triceps

    Side Raises: 4 sets (10, 8, 6, 4) 1 Burnout set(12 reps), Front raise superset 5 reps

    Front Raises: 4 sets (10, 8, 6, 4) 1 Burnout set(12 reps)

    Dumbell Shoulder Press: 4 sets (10, 8, 6, 4) 1 Burnout set(12 reps), Arnold Press Supertset (6-8 reps)

    1 Arm tricep Extension:4 sets (10, 8, 6, 4)

    Standing Tricep extension Heart Shaped: 3 sets (10, 10, 10) 1 Burnout set (15 reps)

    Dips


    ABS: Lying leg raises, Crunches.

    Tuesday: Rest
    ---------------------------------------------------------
    Wednesday: Legs, Biceps

    Squats: 4 sets (10, 8, 6, 4)

    Leg curls: 4 sets (10, 8, 6, 4)

    Calve raises: 3 sets (10, 10, 10)

    Standing Bicep Curls: 4 sets (10, 8, 6, 4) Concentration Curl Burnout set(15 reps)

    EZ Bar Reverse Curls: 3 Sets ( 10, 10, 10)


    ABS: Lying leg raises, Crunches.

    Thursday: Rest

    ---------------------------------------------------------------
    Friday: Back, Forearm, Chest

    Bench press: 4 sets (10, 8, 6, 4), 1 Burnout set(12 reps)

    Incline Dumbell Flyes: 4 sets (10, 8, 6, 4)


    Pull/Chin Ups:

    Lat bar pull downs: 4 sets ( 10, 10, 8, 6)

    Rows: (Unknown sets and reps.. have to find out)


    Wrist Curls: 2 sets 40 reps each (7kg 40 reps is this normal?)

    Reverse Wrist Curls: 2 sets 20 reps each

    Farmers Walk: 40 seconds walk around with heavy weights

    Thor's Hammer

    ABS: Lying leg raises, Crunches.

    Rest Sat. and Sunday and repeat!

    Right so there is the routine i plan to use in order to build around 13kgs of muscle. Please let me know if you find something wrong or that could be improved.
    -------------------------------------------------------------------


    Considering that I am a hard gainer this is the 'average' nutrition plan i am thinking of using.


    Morning: 2 Sunny side up eggs with omelette, 1 yoghurt with honey, 1 cup of tea.

    Morning Snack: Chocolate milk drink, Small sandwich with meat.

    Lunch: Meat dish with various assortments(vegetables, potatoes, rice ect ect)

    Pre-Workout: 1 Banana 1 Protein bar(42 grams of protein) 1 Protein Shake

    Post Workout: 2 Protein Shakes 1 Yoghurt

    Dinner: Meat dish with assortments or pasta.

    Pre bed: 1 milk with cereal. And? A protein shake??

    Thats about it. Im unsure about when i should take protein shakes. I know I should take them right after my workout, but what other time is good to take them? Again critisism welcome.


    I am new to this forum and I would like to thank everyone and the site for being able to provide alot of info to construct this plan.

    Cheers Everyone.
    Last edited by $w!ft; 09-02-2006 at 10:21 AM.
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  2. 09-02-2006, 10:15 AM #2
    1 Ripped 1
    yeeehaw 1 Ripped 1's Avatar
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    I'd try a 5 or 6 day split instead of a 3 day

    Also cut out the cereal before bed, it has too many carbs most likely. Stick to fat and protein before you go to bed IMO.

    Anyways, just try it out and try to get 1 lb of muscle a week. If you aren't getting it then try adding in more food.
    rep's are appreciated =-]
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  3. 09-02-2006, 10:16 AM #3
    WCC
    C21H30O2 WCC's Avatar
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    my advice to you is:

    1) learn to spell triceps correctly.
    2) read this thread: http://forum.bodybuilding.com/showthread.php?t=855982
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  4. 09-02-2006, 11:43 AM #4
    $w!ft
    Registered User $w!ft's Avatar
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    What you are saying is that I should follow a Rippetoes program for about 6 months to get my strenght and mass up so that then i can follow a split workout in the later month when i have a good base.....

    What about my diet is that ok? Should I take any of those mass gain supplements that have loads of calories on top of the protein shakes?

    Cheers.
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  6. 09-03-2006, 03:49 AM #5
    $w!ft
    Registered User $w!ft's Avatar
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    Any more feedback anyone?
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