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Health & Fitness
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Old 10-05-2006, 11:33 PM   #1
J3F
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Talking [[ Review my workout and nutrition please ]]

I am and 5'10 and 145 lbs. My goal is to put on 15-20 pounds of mass. However, I am on a strict time schedule allowing me only 4 days at the gym with about an hour each day. This is my work out.

Day 1 - Lower back (deadlifts and extensions), squats, calves

Day 2 - Chest (incline, flat, decline), triceps, hamstrings

Day 3 - Middle and upper back (iso lateral rows, dumbbell row, chin ups), biceps (preachers curl, hammer, standing curl)

Day 4 - Shoulders (front lifts, side lifts, backlifts), 15 min cardio

I plan to add protein shakes to my daily nutrition to increase my protein intake. For meals I average about 4-5 medium sized meals a day. I eat Carbs after workout and as much protein as i can get my hands on during the day(usually eggs and chicken breast).

and i play softball and football on misc days.

Open to all advice
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Old 10-06-2006, 12:20 AM   #2
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Originally Posted by J3F View Post
I am and 5'10 and 145 lbs. My goal is to put on 15-20 pounds of mass. However, I am on a strict time schedule allowing me only 4 days at the gym with about an hour each day. This is my work out.

Day 1 - Lower back (deadlifts and extensions), squats, calves

Day 2 - Chest (incline, flat, decline), triceps, hamstrings

Day 3 - Middle and upper back (iso lateral rows, dumbbell row, chin ups), biceps (preachers curl, hammer, standing curl)

Day 4 - Shoulders (front lifts, side lifts, backlifts), 15 min cardio

I plan to add protein shakes to my daily nutrition to increase my protein intake. For meals I average about 4-5 medium sized meals a day. I eat Carbs after workout and as much protein as i can get my hands on during the day(usually eggs and chicken breast).

and i play softball and football on misc days.

Open to all advice
i'd put day 4 instead of day 3... and day 3 instead of day 4
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Old 10-06-2006, 12:22 AM   #3
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honestly your routine sucks
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Old 10-06-2006, 01:54 AM   #4
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A better split would be...

Quads/hams/abs
Chest/tris
Back/bis/abs
Shoulders/traps/calves
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Old 10-07-2006, 07:40 PM   #5
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DONT do chest/tris and back/bis. What you should do is chest one day, back and shoulders one day, arms the third day, and legs another. You really need 5 b/c it seems you want to work every muscle group individually. IF anything, do chest/bis or back/tris becuase when you do chest, you are using and slightly wearing your tris(ie bench) and when you do back(pull-ups, rows) you are killing your bis. SOOOO work each muscle from full potential. Good luck brotha. I am 155 5'9 now and im getting my bench up to 160 and squatting close to 200 pounds from weighing 133ish pounds. ANWYAY, if you have motivation, you can go farrr.....
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Old 10-07-2006, 09:37 PM   #6
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Arms does not need its own day, and 5 days is certainly not needed, more so considering his time only allows for 4 days of weight lifting sessions.

"when you do chest, you are using and slightly wearing your tris(ie bench) and when you do back(pull-ups, rows) you are killing your bis"

And its for that exact reason why he should do tris on a chest day, and bi's on a back day. Giving them their own day, for such minuscule muscles is a quick way into overtraining them. Not to mention that you build more mass on compound movements than you do on isolation excercises. Point is, they get hit hard already on your chest or back day, so now is the opportune time for you to finish the job and add in a couple excercises for them at the end of your chest or back day to hit their "full potential". Rest, heal, and grow, and do it again after a few days
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Last edited by bimmerchop; 10-07-2006 at 09:44 PM.
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Old 10-08-2006, 03:21 PM   #7
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Your split is fine. People will recommend something they think is "better," but that isn't always the case.
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