Experianced gym users help needed.

[Damien.]

Well ive been going to the gym for about a year now. I have grown but my progress has flattened out and i think i need to change my routine.

Any one here that can sugest a good routine would be a saint !

Thanks in advance.

 

[Damien.]

OK, at the moment ive just gone to the gym and built my own sets really. Goes abit like this.

Monday, Cheast & Tri's.

Dumbell Press 3 X 8
Dumbell Flies 3 X 8
Benchpress 3 X 8
Skulls 3 X 8
Overhead Rope Pull 3 X 8

Wednesday, Bi's and shoulders.

EZ Bar Curl 3 X 8
Conc Dumbell Curl 3 X 8
Arnolds 3 X 8
Hammer Curls 3 X 8
Upright Row 3 X 8
Shrugs 3 X 8

Friday, Legs.

Squats 3 X 8
Calf Raises 3 X 8
Seated Leg Curls 3 X 8


Thats it atm, with cardio for 30 mins steady on inbetween days.

Im aiming to acheive just abit more size.

 

[Damien.]

Heres the current diet im using:

7:30 - Whey Protein.
8:30 - 2 Pieces Granary Toast & 3 Eggs.

10:30 - Chicken, 2 Oakcakes & Apple
13:00 - Granary Sandwich with Chicken and salad, banana

16:00 - Turkey & 1 Oatcake

TRAIN
Straight after: Whey Protein

19:00 - Meal consisting, Basmati Rice, Steak / Pork / Lamb, New Potatoes & Veg
21:00 - Wheatabix with banana & glass of orange juice.

 

[Damien.]

Put in something like some Bent Rows for your back at least, it's look very undertrained on paper. Also consider some core stability and stomach exercises, you seem to be neglecting it.

Sorry i forgot to mention i do full core workout each session. Consisting sit ups, v sits and the weighted crunch machine.

 

[Damien.]

Where is your back work though?

Ill rejig my routine. To fit some back workouts in there. Whats the best day would you say to include it ?

 

[Damien.]

Which day should i put my back workout into ?

 

[Damien.]

I give up

Sorry i didnt notice the workout you'd posted !

Ill give it a go starting next week, thanks !