Help someone getting started?
Today I have set in my mind to start a change! Below I have my workout routine, eating routine listed below. If on the front page weight is not displayed, its because I am not at the gym yet… that for sure is going to change within 45min after my breakfast digests. If you notice something I should be doing or change, please inform me to ensure I get the best results!
This routine was borrowed from Tony Searle Mr. Teen Bodybuild - is this good for me? Cause I am starting it today…
1. Breakfast
- 5 Scrambled eggs (1 whole + 4 or more whites)
- 1/2 Cup Cooked Oatmeal (Non-instant)
- 1 glass apple Juice
2. Snack
- 1 Protein Shake
- 1 Glass of water with (Creadrive)
3. Lunch
- 1 can tuna in water
- 2 slices of wheat bread
- 1 spoon of sweet relish
- Dash of Celery-salt
- 1 large glass of water with (Creadrive)
4. Snack
5. Dinner
- 1 baked boneless chicken breast, salmon steak or Turkey Breast (Choice of 1)
- 1 serving of brown rice
- 1 serving of green beans or broccoli
- 1 large glass of water with (Creadrive)
6. Before Bred
Monday: Back:
- wide grip chins 5 sets to failure
- deadlifts (pyramiding up in weight) 4 sets 12,10,8,6
- bent over barbell rows 4 x 12, 10, 8, 6
- wide grip pull downs 3×12, 10, 8
- one arm dumbbell rows superset with close grip cable rows 3 sets 12,10,8
Tuesday: Chest:
- flat bench press 5 x 12,10,8,6,12
- incline dumbbell press 4 x 10, 10,6,10
- Machine press superset with cable crossovers 5 x 12, 10, 8, 10, 12
Wednesday: Rest:
Thursday: Legs:
- *5 minute bike
- squats 6 x 15, 12,12,10,8,6
- front squats 4 x 12,12,12,12
- heavy leg presses or hack squats 2 x 6 reps
- leg extensions (machine) superset with sissy squats until failure. 3 sets each until failure.
Friday: Biceps & Triceps (supersets):
- standing barbell curls/skull crushers 4 x 8-10 reps
- alternate dumbbell curls/rope pushdowns 3 x 8-10 reps
- machine preacher curls/lying French press 3x 8-10
- dumbbell concentration curls/close grip bench press 4x 8-10 reps
Saturday: Delts:
June 15, 2009 at 11:24 am
Add more fiber veggies to your snacks and lunch.
Just my thoughts.
June 15, 2009 at 11:25 am
BTW…good luck.
Your training program looks intense. I like it.