Brian D
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Hey all. I wanted to start by saying how greatful I am to everyone for sharing his/her advise on these boards – it’s been a great help to someone like me who really doesn’t know what he’s doing and is pretty much stumbling along blind in terms of how to arrive at his goals.:head: That said, I’ll get on with it. I’m 23, 5’10”, 168 (not sure what bf is but I’m guessing around 15%). I have some pretty lousy genes (small hardgainer with big hips compared to the rest of me – 31 in- not huge but def. not a natural V-taper; small arms, chest, and not very strong in general). Anyway, I’ve been working out incorrectly for about 1 year (with probs ranging from not enough intensity, overtraining, poor form, etc.). My goal(and I’m not sure how realistic this is) is to gain between 10-20lbs of lean muscle in the next 6-12 months. I eat a ton of food, all clean, get so-so sleep (generally about 6.5 hrs a night) and don’t have a problem getting into the gym. Also, I’m learning, slowly, what some of my training mistakes are and would really like to correct them. I am willing to commit myself 100% to this end (I’m dying to!!), but am not sure how to go about this.. I’ve experimented with a few different split routines with little success (in part, mostly, to the fact that I was doing them wrong); this is what I’ve come up with and am planning to start this week. I would really appreciate any imput you guys might have.
Mon:
Back:
3 sets Deadlift
3 sets lat pulldown or 30 chins(usually takes 4 sets)
3 sets dumbbell rows or close grip seated cable row.
I was thinking about adding 2 biceps movements at the end too
Tues
Chest
3 sets Incline Press (Barbell or Dumbbell)
3 sets Flat Bench (Barbell or Dumbbell)
3 sets Decline Press (BB or DB)
2 sets dumbbell pullover
possibly add 2 triceps movements here
Wed
Legs
3 sets Squats
3 sets leg press
3 sets hack squat or duck squat
3 sets leg curl
3 sets romanian deadlift
3 sets each calves (toes pointing in, out, straight)
Thurs
Shoulders
3 sets overhead dumbbell press or barbell press or Bradford press
3 sets lat raise or upright row
3 sets front raise
3 sets rear delt raise or face pull
Traps
3 sets front shrugs or behind the back shrugs
3 sets side dumbbell shrugs
Fri
Arms (I’m really trying to put on some size here as mine are pretty puny)
3 sets barbell curl or db curl
3 sets hammer curls or preacher curls
3 sets reverse curl or body drag
3 sets skull crusher
3 sets close grip bench
3 sets dip or pushdown
For arms, I was thinking I would do 3 sets of a biceps move, then 3 sets of a triceps move, and so on.
Sat & Sun
Rest with some HIIT
Anyways, I was wondering if this split looked ok to everyone, or if they had some other suggestions.
Also, I figured I’d throw in abs 2-3 times a week, but leave 1 day for complete rest.
I don’t know much about supplements either, but right now I’m taking Animal Pak, NO Explode, Cell Mass, and just started taking Tribulus Terrestris and Ecdysterone. I was thinking about ditching the last two and starting a Jungle Warfare, Bad Ass Mass, and Restore Cycle.
Sorry this post is so long, and again I'd really appreciate any advice you might offer.
Mon:
Back:
3 sets Deadlift
3 sets lat pulldown or 30 chins(usually takes 4 sets)
3 sets dumbbell rows or close grip seated cable row.
I was thinking about adding 2 biceps movements at the end too
Tues
Chest
3 sets Incline Press (Barbell or Dumbbell)
3 sets Flat Bench (Barbell or Dumbbell)
3 sets Decline Press (BB or DB)
2 sets dumbbell pullover
possibly add 2 triceps movements here
Wed
Legs
3 sets Squats
3 sets leg press
3 sets hack squat or duck squat
3 sets leg curl
3 sets romanian deadlift
3 sets each calves (toes pointing in, out, straight)
Thurs
Shoulders
3 sets overhead dumbbell press or barbell press or Bradford press
3 sets lat raise or upright row
3 sets front raise
3 sets rear delt raise or face pull
Traps
3 sets front shrugs or behind the back shrugs
3 sets side dumbbell shrugs
Fri
Arms (I’m really trying to put on some size here as mine are pretty puny)
3 sets barbell curl or db curl
3 sets hammer curls or preacher curls
3 sets reverse curl or body drag
3 sets skull crusher
3 sets close grip bench
3 sets dip or pushdown
For arms, I was thinking I would do 3 sets of a biceps move, then 3 sets of a triceps move, and so on.
Sat & Sun
Rest with some HIIT
Anyways, I was wondering if this split looked ok to everyone, or if they had some other suggestions.
Also, I figured I’d throw in abs 2-3 times a week, but leave 1 day for complete rest.
I don’t know much about supplements either, but right now I’m taking Animal Pak, NO Explode, Cell Mass, and just started taking Tribulus Terrestris and Ecdysterone. I was thinking about ditching the last two and starting a Jungle Warfare, Bad Ass Mass, and Restore Cycle.
Sorry this post is so long, and again I'd really appreciate any advice you might offer.