From what i've learnt during my sports and exercise degree here is my routine. i've been training for about a year now, 3/4 times per week doing the following routine...
Monday - chest - dumbell press (4 sets of 8 reps)
bench press (4 sets of 8 reps)
pectoral fly machine (4 sets of 8 reps)
press ups (till failure, 1 set up the step and 1 set down)
Tuesday - biceps/triceps barbell curl, dumbell curl, cable pull downs for tri's, cable raises for biceps, dumbell above head then lower behind neck (tri's)
Wednesday - legs - squats, lunges, leg press, calf raises, leg extension machine for quads then other machine for hamstrings
Thursday - back and shoulders - lat pull downs, seated row, dumbell press,
The following routine has produced good gains, but recently i have began to plateau (could be diet related, although i'm taking reflex instant mass to help that) i weigh 10 stone 9 pounds and i'm about 5ft10.
To give you some more insight, my as a rule will constant of the following...
Breakfast
fruit and fibre
Lunch
beans on toast
Snack
pasta
Tea
diced chicken (approx 2 chicken breast) and noodles
followed by a protein shake (reflex instant mass)
Would be great if you could critique my routine and diet guys.
I want to gain a little more mass to get me the right side of 11 stone and also to improve my arms and chest in terms of mass.
I would love to intake 3000kcal a day, however, what i don't want it people claiming i should have about 8 bowls of pasta, with 8 bowls of rice before lunch, (you get my picture)
What could i snack on to get my calorie count up? tuna is not an option, neither are nuts (allergic)
Thanks for your help
Monday - chest - dumbell press (4 sets of 8 reps)
bench press (4 sets of 8 reps)
pectoral fly machine (4 sets of 8 reps)
press ups (till failure, 1 set up the step and 1 set down)
Tuesday - biceps/triceps barbell curl, dumbell curl, cable pull downs for tri's, cable raises for biceps, dumbell above head then lower behind neck (tri's)
Wednesday - legs - squats, lunges, leg press, calf raises, leg extension machine for quads then other machine for hamstrings
Thursday - back and shoulders - lat pull downs, seated row, dumbell press,
The following routine has produced good gains, but recently i have began to plateau (could be diet related, although i'm taking reflex instant mass to help that) i weigh 10 stone 9 pounds and i'm about 5ft10.
To give you some more insight, my as a rule will constant of the following...
Breakfast
fruit and fibre
Lunch
beans on toast
Snack
pasta
Tea
diced chicken (approx 2 chicken breast) and noodles
followed by a protein shake (reflex instant mass)
Would be great if you could critique my routine and diet guys.
I want to gain a little more mass to get me the right side of 11 stone and also to improve my arms and chest in terms of mass.
I would love to intake 3000kcal a day, however, what i don't want it people claiming i should have about 8 bowls of pasta, with 8 bowls of rice before lunch, (you get my picture)
What could i snack on to get my calorie count up? tuna is not an option, neither are nuts (allergic)
Thanks for your help
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