Been 'training' for 6 months or so, but I'd say up until quite recently it just wasn't regulated enough. Been reading up a fair bit recently, and am trying to get a routine down 'on paper' that I can stick to, that will show some results.
Due to work and social schedule, I can get to the gym mon, tues, wed & thurs. Not entirely sure what kind of split would be good over 4 days. Ideally would like to fit in a day of cardio, although my main goal is to bulk, as I'm currently 6ft and 72kg
Was thinking something like this:
Monday (I did this today)
Wide grip pull ups - 3x8 (actually only manage 8 on the first set, then end up doing 4 wide and 4 narrow on second and 3rd sets)
DB seated military press 1x12, 1x10, 1x8 increasing the weight.
DB flat bench, 1x12, 1x10, 1x8 again increasing in weight
Bench press 2x8 (no spotter so can't work to failure, want to avoid the smith machine really)
Dips 1x12, 1x10, 1x8
That ab machine thing thats normally part of the dip machine, hold yourself up with your arms and lift your legs up straight in front of you then back down (long technical name
)
Tuesday:
Deadlift 3x8
Squat 3x12
Light barbell lunges 3x12
Seated calf raises 3x12
Leg press 3x10
Wednesday:
Mix of cardio, 10mins rowing, 10 cycling, 10 running, 10 stair machine thing.
Thurs:
This is where I'm a bit stuck... mix of main compound exercises? Bench press, deadlift, Squat, wide grip pull ups?
Think I need to include some bent over rows in there somewhere as well? Realised I might be neglecting the opposite muscle group to the bench press.
Diet, I'm eating a lot more than I used to, 2weetabix & fruit and fibre and grapefruit in a big cereal bowl followed by scrambled eggs on brown toast. If I'm working on site then I'm eating peanut butter and chicken sandwhiches all day (just snacking on them whenever i feel the need) as well as yoghurt and a bannana, Dinner is normally roast chicken (only £4 from asda) with potatoes & veg, also using pure whey protein mixed with semi skimmed milk and peanut butter twice a day.
Any help much appreciated!
Due to work and social schedule, I can get to the gym mon, tues, wed & thurs. Not entirely sure what kind of split would be good over 4 days. Ideally would like to fit in a day of cardio, although my main goal is to bulk, as I'm currently 6ft and 72kg
Was thinking something like this:
Monday (I did this today)
Wide grip pull ups - 3x8 (actually only manage 8 on the first set, then end up doing 4 wide and 4 narrow on second and 3rd sets)
DB seated military press 1x12, 1x10, 1x8 increasing the weight.
DB flat bench, 1x12, 1x10, 1x8 again increasing in weight
Bench press 2x8 (no spotter so can't work to failure, want to avoid the smith machine really)
Dips 1x12, 1x10, 1x8
That ab machine thing thats normally part of the dip machine, hold yourself up with your arms and lift your legs up straight in front of you then back down (long technical name
)Tuesday:
Deadlift 3x8
Squat 3x12
Light barbell lunges 3x12
Seated calf raises 3x12
Leg press 3x10
Wednesday:
Mix of cardio, 10mins rowing, 10 cycling, 10 running, 10 stair machine thing.
Thurs:
This is where I'm a bit stuck... mix of main compound exercises? Bench press, deadlift, Squat, wide grip pull ups?
Think I need to include some bent over rows in there somewhere as well? Realised I might be neglecting the opposite muscle group to the bench press.
Diet, I'm eating a lot more than I used to, 2weetabix & fruit and fibre and grapefruit in a big cereal bowl
followed by scrambled eggs on brown toast. If I'm working on site then I'm eating peanut butter and chicken sandwhiches all day (just snacking on them whenever i feel the need) as well as yoghurt and a bannana, Dinner is normally roast chicken (only £4 from asda) with potatoes & veg, also using pure whey protein mixed with semi skimmed milk and peanut butter twice a day.Any help much appreciated!
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