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Thread: Need advises !

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    Default Need advises !

    Hi, I'm seeking advice for workout routines because i'll be free for 3 months and i want to spend this 3 months building my strength and toning my body !

    I have been working out for a year 4-5 days / week.

    My supplements : Whey protein , Casein , Multi Vitamins and Fish oil.

    what are the most optimal way to improve my workout ?? If can i would like to include cardio in my workout too other than weight lifting. Thanks in advance
    Last edited by ExTc; 03-30-2014 at 07:32 AM.

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    Default

    i would highly suggest looking into
    5/3/1
    West Side for Skinny Bastards
    Lyle's Generic Upper/Lower Program for a great 4x a week split

    how much experience do you have on your? HOw long have you been training? If you are still relatively new i would suggest a full body routine such as Starting Strength until you get progressive overload, and also focusing on proper form and range of motion down.
    Team ScoobyPrep

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    I've been working out for a year but inconsistent. Only this past 2 months i've been very consistent. I'm looking to make a new routine ..
    My current routine :
    Monday - Leg's Day
    Squarts 4x5
    Leg press 4x12
    Leg curls 3x12
    leg extension 3x12
    Seated Calf Raise 3x12

    Tuesday : Chest Day
    Bench Press(Heavy) - 4x8
    Bench Press(Light) - 3x12
    Weighted Push Ups - 3x12
    Dumbbell flyes/ Cable Flyes - 3x12
    Inclined Bench Press - 3x12

    Wednesday :
    Deadlift -4x5
    Pull ups - 3x12
    Barbell row -3x12
    weighted Columbian back extension ( not sure what to call this workout ) - 3x12
    Cable seated row - 3x12

    Friday - Shoulders
    Overhead press -5x12
    facepulls -3x12
    Shoulder Press-3x12
    Lateral Raise -3x12
    Ez-bar upright rows - 3x12

    Saturday - Arms
    Chinup 3x12
    Dips 3x8
    Bicep curl 4x8
    tricep extension 4x12
    hammer curl 3x12
    close grip benchpress 3x12
    bicep curl 3x12
    triceps pull down 3x12

    I'm looking to cancel off leg day with cardio workouts for legs.. but not sure how ..
    This is what i've been doing this past 2 months . But i don't find it so effective anymore. Any suggestion that i should change or add ?

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    I think you should limit the arms workout. Far too many exercises. Have you considered a upper\lower routine? Or maybe a full body routine. These are excellent choices and allow more freedom where you place your workouts over the week. Splits are fine, but other schedules allow for better flexibility.

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    hmm .. How do you advise i do so ? :S I've never done that kind of routine i've been to this routine for a year now. Lol.

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    Quote Originally Posted by ExTc View Post
    hmm .. How do you advise i do so ? :S I've never done that kind of routine i've been to this routine for a year now. Lol.
    Take a look at the routines on this site. Pick a lower\upper split you like the look of and see how it goes. Adjust it after a few weeks if you feel it isn't working. If none of the routines on this site appeal to you, look at other sites. There are endless amounts of routines for you to chose from.

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    Ok. I'll give it a shot. Thanks. See what's best.

    Sent from my HTC One using Tapatalk

 

 

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