RE: Tweak the weak (Italianangel)

Fri, 03 Feb 2006 16:13:22 GMT

I would look at adding squats in the legs day or replacing with it, also shoulder pressing for shoulders. Lastly you need some deadlifts.

Tweak the weak (EMCarter)

Fri, 03 Feb 2006 08:37:02 GMT

I've been a pretty skinny guy my entire life. General opinion is that I look pretty good, but deep down I wasn't feeling my best. So as a 5'10", 125 lbs, 19 year old I decided to go to work. So I will first give my workout, then I will go over my diet. So far, after 3 weeks I have gained 10 lbs of pure muscle, devolped very nicely, but my aim is to be around 160lbs. So please tweak this, as I am very new and am kind of directionless (all I have is a Muscle book with a bunch of workouts).

Saturday (Legs and Abs with Cardio)

*Leg Press: 4 Sets at increasing weight, decreasing reps
*Calf Raise (using Leg Press): 4 Sets at increasing weight, decreasing reps
*Soleus: 4 Sets at maximum weight, maximum reps
*Inside Thigh (Machine): 4 Sets at increasing weight, decreasing reps
*Outside Thigh (Machine): 4 Sets at increasing weight, decreasing reps

** I am not happy with my leg workout. I would like to remove the machines from the workout, and I would also like to know if it is balanced? I am very happy with my abs, so I won't post the workouts.

Sunday (Chest and Arms)

*Bench Press: 4 Sets at increasing weight, decreasing reps
*Push-Ups: 5 Sets of 6 reps
ONE of the THREE (rotating):
*Inclined Bench Press: 4 Sets at increasing weight, decreasing reps
*Declined Dumbbell Press: 4 Sets at maximum weight, 8 reps
*Fly Machine: 4 Sets at increasing weight, decreasing reps

*Dips: 4 Sets, Maximum Reps
*Triceps Pushdown (Neutral): 4 Sets at increasing weight, decreasing reps
*Lying Triceps Extension: 4 Sets, maximum weight, 8 reps

*Inclined Dumbell Hammer Curl: 2 Sets, maximum weight, 10 reps
*Inclined Dumbell Biceps Curl: 2 Sets, maximum weight, 10 reps
*Pull Ups: 4 Sets, maximum reps
ONE of TWO (rotating)
*Preacher EZ BAR Curl: 4 Sets, maximum weight, 8 reps
*EZ Bar Biceps Curl (Standing): 4 Sets, maximum weight, 8 reps

Monday (Back and Shoulders with Cardio)

This is the one I feel I know nothing about.

This guy told me an AWESOME shoulder workout, but I dont know if it has a name. Basically you lay inclined (key is to lay, not sit, perhaps using the thing that you would do declined dumbbell press on) and you do forward lifts and also lateral lifts using dumbbells. SO 4 sets of each of those, maximum weight, 8 reps.

*Shoulder Shrugs: 4 Sets at increasing weight, decreasing reps
*Lat Pull Down: 4 Sets at increasing weight, decreasing reps
*Back Machine (you reach in front, then pull almost as if rowing, pinching shoulder blades, I dont know the name): 4 Sets at increasing weight, decreasing reps
*Back Machine (You reaching diagonally up, in front, then pull diagonally towards you, pinching shoulder blades, I dont know name): 4 Sets at increasing weight, decreasing reps

**I need alot of help with the back and shoulder workout.

Tuesday: Legs and Abs with Cardio
Wednesday: Chest and Arms
Thursday: Back and Shoulders with Cardio
Friday: 2 hours cardio, no workout

So working out each muscle group twice a week has felt great. I feel 3-4 days and my muscles are completely recovered. As far as diet goes, I eat very healthy, and I take in alot of protein for good sources. I drink a gallon of water everyday. I take Creatin before and after workouts, and use weight gainer. Protein I take in about 150g a day ( I now weigh 135). I eat about 6 small meals if possible, and make sure I eat veggies along with heart healthy protein and typically avoid things like steak.

So I need help on a diet to be more knowledgeable, as well as help on my exercises. I ahve done all this without any help, so I'm sorry if it is very bad.