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My Routine - Please comment

  • 29-04-2007 6:03pm
    #1
    wigsa
    Closed Accounts Posts: 20 ✭


    I'm looking to put on around 10 kilos or more between now and September.

    Im gonna be doing quite a bit of cardio aswell to keep fit for rugby.

    Could ye please tell me if this routine is alright and any adjustments which would help me put on serious mass.

    Mon-Chest/Triceps
    Bench press-3 x 10,8,6
    flat db flies 4 x 10,8,8,6
    incline db press-3x10,8,8,6
    db skull crushers-3 x 10,8,6
    push downs-3 x 10,8,6

    Tue-Legs
    Squats-3 x 10,8,6
    db lunges-3 x 10,8,6
    leg extension-4 x 10,10,8,8
    seated barbell calf raises-4 x 15

    Th?-shoulders/back/biceps(if needed)
    military press-3x10,8,6
    frontal raises-4x10,8,8,6
    cable side raises-4x10,8,8,6
    deadlifts-4x10,8,8,6
    lat pulldowns-3x10,8,6
    one arm db rows-3x10,8,6
    incline db curls(if needed)3x10,8,6
    barbell curls(if needed)3x10,8,6

    Sun-traps
    barbell shrugs 3x10,8,6
    behind back barbell shrugs 4x10,8,8,6
    db shrugs 3x10,8,6

    rest of days rest.



    Cardio will be done at least 3 times a week.

    Any help greatly appreciated.
    Thanks.


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