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Shall we have a diet/workout post?, To Help Each Other.
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FiragaZ
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 Jan 6 2012, 11:36 AM
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Hi, how is my workout routine? I am 167cm, 56kg, mainly for mass gaining workout.
Monday:
(Chest)
Bench Press (3x8)
Incline Bench Press (3x8)
Low Chest Cable Fly (3x8)
High Chest Cable Fly (3x8)
Mid Chest Cable Fly (3x8)
Hammer Strength Incline Bench Press (3x8)
(Tricep)
Tricep Pulldown With V-Bar (3x8)
Dip (3xMax)
Reverse Pulldown (3x8)
Single Arm Dumbell Overhead Tricep Extension (3x8)
Wednesday:
(Bicep)
Straight Bar Curl (3x8)
Inside Grip EZ-Curl Bar (3x8)
Dumbell Curl (3x8)
Hammer Curl (3x8)
Dumbell Side Curl (3x8)
(Back)
Wide Grip Lat Pulldown (3x8)
Inside Reverse Grip Lat Pulldown (3x8)
V Bar Row (3x8)
Deadlift (3x8)
Friday:
(Leg)
Straight Bar Squat (3x15)
Hack Squat (3x8)
Leg Extension (3x8)
Single Leg Extension (3x8)
Seated Leg Curl (3x8)
Donkey Calf Raise (3x15)
Saturday or Sunday:
Treadmill
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FiragaZ
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Feb 4 2012, 01:56 AM
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QUOTE(4Rings @ Feb 3 2012, 06:44 PM) Over training. You can't gain muscle mass if you are over training.
Added on February 3, 2012, 6:46 pmAre you eating 5-6 protein rich meals a day? May i know which part of muscle else i am over training? So far i know my bicep is over training, currently doing these for my bicep workout routine. EZ Bar Preacher Curl (Inside grip) 3x8 EZ Bar Preacher Curl (Outside grip) 3x8 Alternating Dumbbell Curl 3x8 Hammer Curl 3x8 |
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FiragaZ
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Feb 4 2012, 12:13 PM
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QUOTE(4Rings @ Feb 4 2012, 09:43 AM) 3 exercises for 1 body part. Do 2 compounds and 1 isolation. Stick with basic for mass and strength. For eg. Chest: Bench press, incline press and flyes. Biceps: Barbell or EZ bar curl, Dumbbell curl and Concentration curl. Under-trained is better than over-trained but not lazy-trained. 3-4 sets per exercise and 3 exercises per body part is a good guide to prevent over training. Over training will lead to lethargic due to poor recovery. This is one of the signs of over training. Thanks for the advice, noted. How about my chest and leg routine? i heard them are huge muscle group, should put some effort for it. |
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