Im 21 @ 6'3 & 190 pounds and im trying to put on some decent size and bulk up. I have been trying different workout routines but it seems like I am just staying at the same size (chest, biceps, forearms, etc.) I eat pretty good and take a protein shake once a day, I do Creablast after ever workout, I am starting to take Nitric Oxide twice daily, I think I need some help with a good workout routine and maybe some good supplements but nothing crazy or that is bad for you. Any help or edvice would be great, thanks.
( current workout routine which I dont like working out chest, biceps, etc. once a week)
Monday
5 min cardio
Legs:
Squats
Calf Machines
Legs Extensions
Biceps:
Dumbell Curls
Hammer Curls
Prechor Curls
Triceps:
Dumbell Behind Head
Rope V Over Head
Bar Push Down
Abs:
Dumbell Side Leans
Machine Twist
Knees 2 Chest
Pull Ups
Tuesday
5 min cardio
Shoulders:
Machine Flys
Machine Shoulder Press
Traps:
Leaning Front Sqaut bar shrug
Shoulder Shrugs
Dumbell Flys "Machine Fly"
Rope V Pull Towards Neck
Fore Arms:
Reverse Curl Bar
Reverse Curl Single
Pull Ups
Thursday
5 min cardio
Back:
Wide Grip Bar Pull Downs
Bar Pull Down Under Hand
Cable Rows
T-Bar Pull Towards
Cardio
Pull Ups
Abs:
Dumbell Side Leans
Machine Twist
Knees 2 Chest
Friday
5 min cardio
Chest:
Decline Press
Flat Press
Incline Press
Biceps:
Dumbell Curls
Hammer Curls
Prechor Curls
Dips
Is this a good workout routine? I need help
Moderators: Boss Man, cassiegose
Re: Is this a good workout for me? I need help
advice to you, try a different training split. You may have just plateaued because your body is used "too" used to the workout. Maybe try...
Day 1: Back, Biceps, Forearms
Day 2: Chest, Shoulders, Triceps
Day 3: Legs, Calves, Abs
From what I know all these muscles within the given days work together, like during a pull up you work your lats, biceps, and of course your forearms aid in holding you on the bar, etc...
Also try focusing on compound exercises rather than isolation...Once again the pull up for example. You're using several muscles at once to perform the movement which gives need for the most energy. And from what I understand compound moves such as squatting, deadlifts, dips, pull ups, etc...are all key to gaining mass effectively.
Day 1: Back, Biceps, Forearms
Day 2: Chest, Shoulders, Triceps
Day 3: Legs, Calves, Abs
From what I know all these muscles within the given days work together, like during a pull up you work your lats, biceps, and of course your forearms aid in holding you on the bar, etc...
Also try focusing on compound exercises rather than isolation...Once again the pull up for example. You're using several muscles at once to perform the movement which gives need for the most energy. And from what I understand compound moves such as squatting, deadlifts, dips, pull ups, etc...are all key to gaining mass effectively.
Re: Is this a good workout routine? I need help
I guess you could say double post, but pretty serious too haha
Re: Is this a good workout routine? I need help
there's no sets/reps - it's a bunch of exercises??
Re: Is this a good workout for me? I need help
I agree. You will see results with compound movements. You are using all your muscles.
Jerry
Jerry
Re: Is this a good workout routine? I need help
Problem corrected. Though I did write a sticky about double posting before. Just for future referancerunnin95s wrote:I guess you could say double post, but pretty serious too haha
