All advice welcome

Zzippy

Hi guys
I'm currently getting back into working out (at home) after a long series of injuries (not related to working out). Basically I won't be playing too much hurling anymore!
My goal is really to put on some muscle, I have really thin ankles and wrists, and legs and arms aren't exactly muscular, but I have worked out before and made good gains on chest back and shoulders, just couldn't get much growth on arms or legs. Looking for some advice anyway...

My diet is pretty good I think:

Breakfast - bowl of wholegrain muesli with milk, maybe a banana
Mid-morning - a banana
Lunch - wrap or wholegrain roll with chicken, lettuce and tomato, and an apple
Dinner - either chicken, steak or fish with wholegrain pasta, tomato-based pesto, mixed veg, glass of milk
Evening snack - handful of nuts, a yoghurt, banana
Pre-bed - whey shake.
I also take a whey shake post-workout

I have a bench and free weights set at home.

Current workout routine: 2 day split
Day 1 - Chest/Shoulders/Triceps
Incline bench
Military Press or Upright Row
Close Grip Bench
Dumbbell Rear Delt Row
Dumbbell Kickback

Day 2 - Back/Legs/Biceps
Deadlift
Squat
Leg Extension
Calf Raise
Chinup (bodyweight)
Barbell Curl or Dumbbell Curl (sometimes do drop sets)

I'm working out 3 times a week on average, so every 2 days i.e. 4 days between repeating an exercise. I'm also increasing the weight gradually.

Any suggestions on altering my diet or workout routine? Really looking to make the most of it, as if I don't see gains I'm likely to see motivation slipping

Edit: I also do some cardio through playing 5-a-side football 1/2 nights a week, and playing tag rugby for the summer

SorGan

your workout looks better than most ive seen, id personally tweak it a little, but basically its very much as i do myself.

id drop "dumbbell kickbacks" no need for them
drop "upright rows" for shrugs.
leg extensions may be unnecessary, after deadlifts and squats.
by "chin ups" i hope ya mean lat pullups?:)

throw in some core work and your laughing:pac:

Zzippy

SorGan wrote: »

your workout looks better than most ive seen, id personally tweak it a little, but basically its very much as i do myself.

id drop "dumbbell kickbacks" no need for them
drop "upright rows" for shrugs.
leg extensions may be unnecessary, after deadlifts and squats.
by "chin ups" i hope ya mean lat pullups?:)

throw in some core work and your laughing:pac:

Cheers! I actually left out shrugs, I do those too! I think I'm not lifting enough weight yet on deads and squats to really hit the quads, my core/back needs to be stronger first, so the leg extensions help to hit them a bit harder
I only got the chinning bar last week so am only starting to do chinups and pullups, will be doing both (alternating) so will try to hit the lats too.