Vex
05-12-2011, 04:54 PM
This is my first post and i would appreciate any help that you all may give. I have been working out for a while now and i just want to make sure i am doing things right. My goal right now is to build mass, i have attached my work. The first set for the 12's i use as a warm up. I workout first thing in the mornings and my diet is also posted please critize as well. I appreciate it and i hope to hear from everyone
Set 1 Set 2 Set 3 Set 4
12 10 10 8
Monday - Chest
Barbell Bench Press
Barbell Incline Bench Press (Smith Machine)
Barbell Decline Bench Press
DB Bench Press
DB Incline Bench Press
DB Flys on Ball (I use the inflatable ball because i have a hurt shoulder and it gives me support)
Cross Overs .
Incline Flys on Ball
Tuesday - Back
Lower Back
Barbell DeadLifts
Seated Good Mornings
Back Extentions
Middle - Back
Bent Over One-Arm Long Bar Row
Reverse Grip Bent Over Row
Lats
Pull Ups - using wieghts
Full Range Motion Pull downs
V - Bar Pulldowns
Wednesday - Arms
Bicepts
Wide Grip Standing Bar Curl
Zottman Curl
Close Grip Bar Curl
DB Cross Body Hammer Curl
Tricept
Dips
Skull Crusher
Standing DB Tricept Extention
DB Kick Backs
Thursday - Shoulders
Seated Barbell Military Press
Push Press
One Arm Incline Lateral Raise
Front Incline DB Raise
External Rotations
Traps
Smith Machine Shrugs
Standing Barbell Upright Row
Friday - Legs
Quadriceps
Barbell Full Squats
Leg Press - Wide Feet Placement
Leg Press - Narrow Feet Placement
DB Lunges
Hamstrings
Lying Leg Curls
Stiffed Legged DB Deadlifts
Calves
Seated Calf Raise
Rocking Standing Calf Raise
Meal Plan
6:20 AM
Protein Shake (All protien shakes have one banana, 1 cup of berries, yogurt, and skim milk)
Glutamine
Vitamins
6:45 AM
Creatine
7:20 to 9:00 AM Workout
09:30
Creatine
2 Slices Whole Wheat Bread - Pnt Butter
Banana
Choc Milk
10:00
Fruit - Apple,Grapes,etc
Glutamine
11:30
Chicken/Salmon/Shrimp, pasta/rice, peppers (All depends on what i make the night before, but it will be one of thoughs)
Water
14:00
Fruit, Apple, Grapes, etc
16:30
4 - Eggs
Rice, Pasta
21:00 to 21:30
Small piece of meat and peppers (steak, chicken, etc)
22:00 to 22:30
Protien Shake
Glutamine
Set 1 Set 2 Set 3 Set 4
12 10 10 8
Monday - Chest
Barbell Bench Press
Barbell Incline Bench Press (Smith Machine)
Barbell Decline Bench Press
DB Bench Press
DB Incline Bench Press
DB Flys on Ball (I use the inflatable ball because i have a hurt shoulder and it gives me support)
Cross Overs .
Incline Flys on Ball
Tuesday - Back
Lower Back
Barbell DeadLifts
Seated Good Mornings
Back Extentions
Middle - Back
Bent Over One-Arm Long Bar Row
Reverse Grip Bent Over Row
Lats
Pull Ups - using wieghts
Full Range Motion Pull downs
V - Bar Pulldowns
Wednesday - Arms
Bicepts
Wide Grip Standing Bar Curl
Zottman Curl
Close Grip Bar Curl
DB Cross Body Hammer Curl
Tricept
Dips
Skull Crusher
Standing DB Tricept Extention
DB Kick Backs
Thursday - Shoulders
Seated Barbell Military Press
Push Press
One Arm Incline Lateral Raise
Front Incline DB Raise
External Rotations
Traps
Smith Machine Shrugs
Standing Barbell Upright Row
Friday - Legs
Quadriceps
Barbell Full Squats
Leg Press - Wide Feet Placement
Leg Press - Narrow Feet Placement
DB Lunges
Hamstrings
Lying Leg Curls
Stiffed Legged DB Deadlifts
Calves
Seated Calf Raise
Rocking Standing Calf Raise
Meal Plan
6:20 AM
Protein Shake (All protien shakes have one banana, 1 cup of berries, yogurt, and skim milk)
Glutamine
Vitamins
6:45 AM
Creatine
7:20 to 9:00 AM Workout
09:30
Creatine
2 Slices Whole Wheat Bread - Pnt Butter
Banana
Choc Milk
10:00
Fruit - Apple,Grapes,etc
Glutamine
11:30
Chicken/Salmon/Shrimp, pasta/rice, peppers (All depends on what i make the night before, but it will be one of thoughs)
Water
14:00
Fruit, Apple, Grapes, etc
16:30
4 - Eggs
Rice, Pasta
21:00 to 21:30
Small piece of meat and peppers (steak, chicken, etc)
22:00 to 22:30
Protien Shake
Glutamine