Hello All,
Bit of a update i'm a looking at the following things for new year hopefully
1) Increase Weight
2) Increase Muscle
Atm i am 5ft 7" weighing roughly 9 st something i believe. I have taken a look at other posts and understand that i need to work on the main compound exercises. So have decided to try this routine at home with a bench and beginning with 30 Lb's of Dumbell and Barbell weights.
So far i am struggling with the 30LB's weights when hitting the last rep of 3rd set, Should i reduce weight ?
As for a Gym - i am thinking of joining one , but will i be able to achieve better results with the machines, or should i continue with what i have at home ?
Day1:
Chest/Shoulder/Triceps
Flat bench press 3x5
Incline dumbbell bench 3 x5
skullcrushers 3x5
closed grip bench press 3x5
Shoulder press 3 x 5
Day 2:
Back/Biceps
Deadlifts 3x5
Bent over row 3 x5
barbell bicep curl 3x5
dumbbell hammer curl 3x5
Day 3:
legs
Dumbbell squat 3x5
lever leg extension 3x5
calf raise 3x5
Resting between each day. On the Rest Days i do 30 minutes either on the Elliptical trainer or Running machine, and at least 100-200 various Ab crunches
Diet:
8am : Weetabix, Normal Milk and Banana , Tea with 1 tablet Hermestas
11:00 : Multivitimans A-Z + Iron Tablets
11:30 : Apple + Banana + small plain Bio Yoguhurt
1:00 : 2 x Tuna Brown bread mixed Salad Sandwich
2:00 : Weight routine as above
3:00 : After Weights, Banana + Milk + 2 Large Spoons Peanut Butter
6:00 : Chicken Breast with white Rice + Milk
8:00 : Milk + Honey + Peanut Butter
10:00: Sleep
Any help or suggestions would be most helpful
Thanks
Bit of a update i'm a looking at the following things for new year hopefully
1) Increase Weight
2) Increase Muscle
Atm i am 5ft 7" weighing roughly 9 st something i believe. I have taken a look at other posts and understand that i need to work on the main compound exercises. So have decided to try this routine at home with a bench and beginning with 30 Lb's of Dumbell and Barbell weights.
So far i am struggling with the 30LB's weights when hitting the last rep of 3rd set, Should i reduce weight ?
As for a Gym - i am thinking of joining one , but will i be able to achieve better results with the machines, or should i continue with what i have at home ?
Day1:
Chest/Shoulder/Triceps
Flat bench press 3x5
Incline dumbbell bench 3 x5
skullcrushers 3x5
closed grip bench press 3x5
Shoulder press 3 x 5
Day 2:
Back/Biceps
Deadlifts 3x5
Bent over row 3 x5
barbell bicep curl 3x5
dumbbell hammer curl 3x5
Day 3:
legs
Dumbbell squat 3x5
lever leg extension 3x5
calf raise 3x5
Resting between each day. On the Rest Days i do 30 minutes either on the Elliptical trainer or Running machine, and at least 100-200 various Ab crunches
Diet:
8am : Weetabix, Normal Milk and Banana , Tea with 1 tablet Hermestas
11:00 : Multivitimans A-Z + Iron Tablets
11:30 : Apple + Banana + small plain Bio Yoguhurt
1:00 : 2 x Tuna Brown bread mixed Salad Sandwich
2:00 : Weight routine as above
3:00 : After Weights, Banana + Milk + 2 Large Spoons Peanut Butter
6:00 : Chicken Breast with white Rice + Milk
8:00 : Milk + Honey + Peanut Butter
10:00: Sleep
Any help or suggestions would be most helpful
Thanks
