Advice on my Weights/Fitness Regimen, Please! (quite detailed)

Hi,

Here's what i've got

weights bench with pec flys and leg thing (leg thing at end of the bench).
Long Bar
Dumbells
Push up Bars
Rowing machine.

i'm not aiming for some arnie look-a-like. Just a toned look with reasonably built arms and a good chest.

All sounds a bit fruity doesn't it.

I have got a Matt Robert's: Fitness For Life Book and am using the Building Mass Programme.

It's a fairly large programme that i would like advice on whether i need to add anything ESPECIALLY where i should add the Rowing machine, as the programme doesn't concentrate on cardio at all.

Also diet, it isn't too bad.

Breakfast
Cereal/Toast in mornings with fruit.

Lunch
Sandwhich chicken or fish

Dinner.
Rice, meat, greens.

I do realise that i need to up protein, and maybe should have an "after workout" Protein Bar. Any recommendations?


The programme

4 weeks, doing 4 workouts a week (please advise what days i should do these, as i understand a need for rest of the muscles)

It is quite detailed, sowhat i shall do is give you a rough outline.

It focusses on building muscle in Shoulders, Arms, Chest, back, and legs.

Shoulder Exercises (which vary dependant on day)
- Lateral raise
-Shoulder press
- Upright Row
- Reverse fly

Arm
- Dips
- Bicep Curl
- Hammer Curl
- Tricep overhead
- Pull-up
- French press
- Tricep Extension
- Seated Row

Chest
- Pec fly
- Chest Press
- Dips
- Incline Fly
- Press up

Back
- Lat pull down (although i have no machine alternative?)
- Single Arm Row
- Reverse Flye
- Seated Row
- Bent over barbell riw

Leg
- Squat
- Leg Curl
- Lunge

The workout goes (note: only a few of each of the above exercises are done at each workout)

1. Chest and Arms
2. Back, Legs, Shoulders
3. Chest Back
4. Legs Shopulders Arms

Sound ok? What days should i do these on?

All advice appreciated...

Thanks

Ross

some thoughts from me

firstly, your diet isnt that good, you need more meals and yes more protien and tbh prolly more carbs.

days 2 and 4, there is potentially a lot of exercises, taking into account a rest inbetween sets and muscle groups, your looking at a long time exercising, this isnt the best thing to be doing.

how many sets and reps per exercise?

do you do those exercises in order? - reason i ask is because you are doing isolation exercises before the bigger compound ones, this isnt unusual, but you seem to be a starter, so compound first would be best.

do you actually use the fly attachments? - dumbells would be much better, also presses rather than incline flyes.

i see no point in the pressups unless your using quite a lot of weight. flat / incline / decline presses and maybe some dumbell flyes should be all you need.

legs - squats / sldl's / calf raises, get good form on the first 2 and you wont find better exercises with the equipment you have imo

lat pull down, if you can do chins then do these instead.

why do seated row on arms? its a compound back movement, which tbh you use your arms as hooks for the movement. drop it from your arm workout.

why do reverse fly on back session? its a rear delt movement.

something to remember:

if you want a good chest, you need:
good triceps + good shoulders for the exercises
good back for health reasons
good biceps and forearms, body needs symmetry in the muscle groups

as you would now have a good upper body, you need:
good legs, 1 for stability to carry your heavier upper body, 2 because it looks silly seeing someone who is big from the waist up but have tiny legs.

if i was to do a beginner full body routing (like you want) then i would be concentrating on squats / shoulder press / bentover rows / chins / bench press. then add on a few exercises for specific body parts, but not many, say 2 bicep / 2 tricep / calf / hams / traps.

as for when you should do those workouts, whenever you feel ready to do your best again.
personally i would do
1 - mon
2 - tues
3 - thurs
4 - fri

as for cardio, as your at home do it first thing in the morning pre breakfast. 10-15 mins on rower, no more than 65% max bpm, just work up a sweat, then go for a jog / fast walk.

You need more carbs, have oatmeal and lots of pasta and tuna.

Hey,

The exercises aren't done in order at all. They are split into groups. So on a day when i am doing Arms I may do just two of the exerciese listed under Arms, the nxt time I do Arms it may be four exercises.

i think things that look as if they are listed incorectly, are put in there for when i am doing say Legs and a little, but not much, back exercise is needed.

Reps range from 8-12. With about 2 sets.

I don't use the pec fly attachments.

ok, what are your actual goals? or is just a decent chest and big arms what your after?

whats your current bf%?

just generally toning my body, with a better more defined arms

no ideas on BF% how's best to find that out?

READ

Diet and training needs work. The above article will provide all the info you need, have a ganders. It'll be worth your time!

thanks mate.

Ok I'm typing it out my massive regime here it is.

Workout 1
Pec Fly 10rm x2
Chest Press 10rm, then 8rm
Dips 10rm x2

French press 10 rm 8 rm
Dips 10rm
Bicep Curl 12rm
Bench Supported Hammer Curl 10rm
Bicep Curl 10rm
Bicep Curl 25rm

Workout 2

Lat pull Down (tho i don't have a machine!)
Single Arm Row 8rm, 10rm
Reverse Fly 12rm x2
Pull Up (but i've no pull up bar!)

Leg Extension 14rm
Power lunge 12rm
Static Squat 60secs, with 60secs rest
Leg Extension
Static Squat
Leg Externsion 8rm
Power Luinge 14 rm each leg
static squat

Lat raise 12rm
shoulder press 14rm
upright row 16rm
lat raise 10 rm
shoulder press 12rm
upright row 14rm
lat raise 8rm
shoulder press 10rm
upright row 12rm

Workout 3
Chest press 12rm, 10rm, 8rm,
Incline Flye
Pec Flye

Reverse flye 12rm
seated row 10rm
reverse fly 10rm
seated row 8rm
upright row 16rm

Workout 4

squat 14rm, 12rm, 10rm,
Leg Curl 14rm, 12rm, 10rm,
Lunge 12 rm
single calf raise, standing

DIET.
To be honest my main meal contains much of what is suggested in his staple items list e.g.

Wholegrain Bread
whole meal pitas
basmati rice
Oranges
Peaches

But wil try and add a few beans!

More fish sounds good to me! But i'm taking it that tinned fish isn't good enough?

Nut's i will add.

Any tips for an after workout snack?

Also what can i drink during the day? Do you get ready made shakes with what he suggested? So I can just add water? This is an everyday thing, not just an every workout day drink i'm guessing?

100g chocolate whey powder
50g peanut butter
100g oats
One banana
10ml flax oil
Water

The easiest thing after a workout for most people is a post-workout shake, containing protein, carbs, creatine etc at your wish.

Have you got a protein supplement yet? While supplements shouldn't be a staple part of a diet, its worth having some at hand particularly for PWO. Have a look at http://www.myprotein.co.uk, you can pick up 5kg of unflavoured whey protein for £23 including delivery (find the price matcher and type www.sports-nutrition.net)

The shake posted above is Toxic's weight gainer shake, recommended if you are struggling to get enough calories/protein in throughout the day. It tastes really nice

rossyl said:

100g chocolate whey powder
50g peanut butter
100g oats
One banana
10ml flax oil
Water

Click to expand...

Sorry I haven't read the whole thread but what is that?? Weight gainer?

You will be getting about 100g of protein:

80g Protein from your 100g whey
10g Protein from your 50g peanut butter
10g Protein from the 100g Oats

Unless that is being split into 2 servings then there's 'whey' too much protein in there mate. What's the point in that? Get your extra calories from good fat and carbs not tons of protein. Stick to about 40g-50g per serving absolute maximum when using whey powder.
The body breaks it down very quickly, ok the fats will slow it slightly but nowhere near enough. Not only is it a waste of money but you're asking to get fat.

Make sure you do cardio work, bit rubbish if you become ripped but struggle doing running/cycling dashing 100m

Can someone directly recommend me something where I can just "add water" for

1. Everyday shake
2. After work shake or Protein bar.

Thanks

Ross

rossyl said:

Can someone directly recommend me something where I can just "add water" for

1. Everyday shake
2. After work shake or Protein bar.

Thanks

Ross

Click to expand...

2 - myprotein as mentioned a few times in this forum, get it cheap with the deal and your laughing.
1 - everyday shake - just have a decent diet for now.