How does this look?

Nitrojan · 13 Nov 2010 at 13:12

Monday - Chest & Triceps

(3 x 10) Bench Press (60s rest)
(3 x F) Dips (60s rest)
(3 x 10) French Press (60s rest)
(3 x 10) Dumbbell Flys (60s rest)
(4 x F) Crunches (60s rest)

Tuesday - Cardio (30 mins)

Wednesday - Back & Biceps

(3 x 8) Deadlifts (60s rest)
(3 x F) Overhand pullups (60s rest)
(3 x 10) Dumbbell Rows (60s rest)
(3 x 10) Dumbbell Curls (60s rest)
(4 x F) Crunches (60s rest)

Thursday - Cardio (30 mins)

Friday - Shoulders & Legs

(3 x 8) Squats (60s rest)
(3 x 10) Leg Extensions (60s rest)
(3 x 10) Alternate shoulder press (60s rest)
(3 x 10) Side raises (60s rest)
(3 x 10) Reverse Flys (60s rest)
(4 x F) Crunches (60s rest)

Saturday - Cardio (30 mins)

Sunday - Cardio (30 mins)

Nitrojan · 13 Nov 2010 at 16:39

Cheers for the info. Mainly focusing on increasing muscle mass.

Nitrojan · 13 Nov 2010 at 16:46

There we go.. changed it a bit - how's that looking?

Nitrojan · 13 Nov 2010 at 16:52

Morba said:
Still seems a lot of isolation work or low weight stuff IMO

What do you suggest I change?

Nitrojan · 13 Nov 2010 at 16:56

crunchman said:
Still have DB curls and BB curls on the same day, what's the point ?

If you're wanting to pack on mass focus on the big compounds, have you been lifting for long already ?

I have been lifting for a few months but not seriously.. Although, I have been seeing good gains. I would ideally like to devise a 'set-in-stone' plan to allow me to really buckle down. I hope to use this plan in the gym this evening so im trying to get something together.

Out of DB Curls/Barbell Curls, which would you recommend I remove? I'm saying barbell?

Nitrojan · 13 Nov 2010 at 17:02

Psycho Sonny said:
the first exercise you do should be either

squats, bench or deadlifts.

this should be the main focus of the workout and are great compound exercises, the rest is all isolation work mostly.

i would try and do as much barbell work as possible, dumbells are good for mixing it up, but with a barbell you can lift more. both have their advantages and disadvantages. so try to mix it up but don't do both. e.g. 1 week do barbell curls the following week do dumbell curls.

Thanks.. changed it a bit.

Nitrojan · 13 Nov 2010 at 17:08

Morba said:
Use whatever bar feels right, a lot of people don't like bb curling

Morba, anything you can suggest I could change? I know your advise in my other BB posts has been invaluable

Nitrojan · 13 Nov 2010 at 18:14

Right.. is this any better?

Monday - Chest & Triceps

(3 x 10) Bench Press (60s rest)
(3 x F) Dips (60s rest)
(3 x 10) French Press (60s rest)
(3 x 10) Dumbbell Flys (60s rest)
(4 x F) Crunches (60s rest)

Tuesday - Cardio (30 mins)

Wednesday - Back & Biceps

(3 x 8) Deadlifts (60s rest)
(3 x F) Overhand pullups (60s rest)
(3 x 10) Dumbbell Rows (60s rest)
(3 x 10) Dumbbell Curls (60s rest)
(4 x F) Crunches (60s rest)

Thursday - Cardio (30 mins)

Friday - Shoulders & Legs

(3 x 8) Squats (60s rest)
(3 x 10) Leg Extensions (60s rest)
(3 x 10) Alternate shoulder press (60s rest)
(3 x 10) Side raises (60s rest)
(3 x 10) Reverse Flys (60s rest)
(4 x F) Crunches (60s rest)

Saturday - Cardio (30 mins)

Sunday - Cardio (30 mins)