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

rossyl

rossyl

rossyl

Soldato
Joined
27 Oct 2002
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Location
London
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
 
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.
 
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
 
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
 
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