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Critique my programme

  • 13-03-2007 11:01am
    #1
    p-nut
    Closed Accounts Posts: 450 ✭✭


    Hey there, just lookin for some opinions and advice on my new routine as im fairly new to this, well, its been a while like. Used to be quite fit, training 4 days a week between rugby and weights with matches at the wkend, but abandoned all that after school finished. I decided lent is the best time to get back into it:D

    So any way im doin a three day split that looks like this:
    Monday:
    Chest press
    Pushups
    Dips
    Bent over row
    Dumbell rows
    Shrugs
    Back extensions

    Wednesday:
    Standing military press
    Bent over rear lateral raises
    Upright rows
    Side lateral raises
    Barbell curls
    Hammer curls
    Tricep extensions
    Tricep kicks

    Friday:
    Deadlifts
    Stiff leg deadlifts
    Lunges
    Side lunges
    Hip extensions
    Dumbell squats

    I also do about 10 mins ab work every day and aim for about three sets of each.
    Also just to point out, i do this at home. All i have is a 70kg weights set and an exercise ball so i do chest press on the ball. And no squat rack so i cant squat heavy weights.

    I hope to put on a bit of muscle as i am quite skinny and get more toned.


Comments

  • #2
    p-nut
    Closed Accounts Posts: 450 ✭✭p-nut


    Oh ye sorry, i should have mentioned my diet aswel. Heres what it has looked like for the past few days:

    9:00: Homemade granola and natural yogurt, Banana, Plum
    11:00: Homemade (healthy) flapjack, Apple, Orange, Glass chocolate milk (on monday/wednesday/friday after a workout)
    14:00: Sandwich made with wholemeal bread(no butter/mayo), Strawberries, Kiwi
    17:00: One of mammys health homecooked dinners:D, Usually mashed potato, loads of veg and some form of meat/fish, Ice cream/chocolate bar/a few biscuits(just to keep me sane:p )
    21:00: Organic peanut butter on wholegrain toast, Glass of milk

    Its tough keeping to this especially as im only 17 and used to pretty much live off dairy milk bars, haha


  • #3
    p-nut
    Closed Accounts Posts: 450 ✭✭p-nut


    yay or nay???


  • #4
    Dragan
    Closed Accounts Posts: 13,497 ✭✭✭✭Dragan


    For this bears money you would be better off with a TBT ( Total Body Training ) Program, where you do 1 exercise for each bodypart for a warm up and 3 work sets ( for back, shoulders, legs and chest ) and 2 for biceps, triceps and calves.

    I personally feel that TBT is one of the most effect ways to put on overall mass, especially as a begineer. You could do this three times a week, with a rest day in between, doing different excercises per bodypart each day.

    Also, dietary wise and I would suggest that you up your protein, and work out you calorie intake each day and ensure you are getting enough.

    Also, fair play. It's nothing often I see a young person which such a great variation of fruit in there diet.


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