Davidlee
Guest
This is my workout.
Mon : Chest: Three sets of dumbbell flys, 5-8 reps per set with 2-3min between sets. Three sets of dumbbell press, 5-8 reps per set with 2-3min between sets. Three sets of incline press, 5-8 reps per set with 2-3min between sets. Three sets of incline dumbbell flys, 5-8 reps per set with 2-3 min between sets.
Tues: Back: Six sets of overhand wide grip pullups (pull-ups) holding dumbbell between your thighs, 5-8 reps, with 3min rest between sets. Six sets of dumbbell rows, 5-8 reps per set with 3min rest between sets.
Wed: Legs: Three sets of lunges, 5-8 reps, with 2-3 min rest between sets. Three sets of skateboard squats, 5-8 reps, with 2-3min between sets. Three sets of good mornings, 5-8 reps, with 2-3 min rest between sets. Three sets of single leg calf raises, 5-8 reps, with 2-3 min rest between sets. . Three sets of leg extensions, 5-8 reps, with 2-3 min rest between sets. .
Thur: Shoulders: 3 sets of alternate shoulder press, 5-8 reps per set with 60s rest between sets. 3 sets of side raises, 5-8 reps per set with 60s rest between sets. 3 sets of front raises, 5-8 reps per set with 60s rest between sets. 3 sets of reverse flys, 5-8 reps per set with 60s rest between sets. 3 sets of vertical rows, 5-8 reps per set with 60s rest between sets.
Fri: Arms: Biceps: 3 sets dumbbell curl using forced negatives, 5-8 reps per set with 60s rest between sets. 3 sets of twenty-ones with barbell, 5-8 reps per set with 60s rest between sets. 3 sets of reverse grip barbell curls, 5-8 reps per set with 60s rest between sets. Triceps: 3 sets of skull crushers, 5-8 reps per set with 60s rest between sets. 3 sets of narrow grip bench press, 5-8 reps per set with 60s rest between sets. 3 sets of dumbbell kick backs, 5-8 reps per set with 60s rest between sets.
I take N.O Explode before workouts, creatine afterwards, and whey protein at least 1 time a day. I eat healthy, maybe not enough but when I do it's not bad. Diet looks like this. ( AND I work out in mornings )
Breakfast: Either Special K cereal w/ Skim milk or 2 packs instant oatmeal or 5 eggs ( 2 whole 3 whites scrambled )
Next Meal: Either Cereal Bar or another bowl of cereal or turkey sandwich
Meal 3: turkey sandwich with fat free cheese, lean turkey, and whole wheat bread and some pretzels
Meal 4: protein shake probably or ANOTHER turkey sandwich or can of greenbeans, black eyed peas, or cream corn.
Meal 5: steak or chicken with some veggies
meal 6: probably cereal bar or something..
Please help. I try hard and do not get enough gains. I dont wanna screw up my body and take PH's but I WILL.. I promise if that's what you think would be best..
I am 20, 6'4'' at a measly 183 pounds. I was 210 pounds a little over 2 months ago. I want to gain some serious mass and muscle and I dont feel like getting good gains in a year.. Very Impatient but not rudely impatient. Thanks Ahead