Suggestions for a weekly workout schedule

billyhead

Folks,

I am off work next week so was thinking of hitting the training hard in the gym. Can anyone give me suggestions for a weeks solid training program to use. I am 6ft one in height and only 64Kg. Aim is to bulk up another stone at least of solid muscle minimising fat gain. I already go to the gym 3 days a aweek doing weights and on the other days cycle to work (I know I should not do the cardio) but I enjoy it.

squod

You should post up your current diet and workout. It's possible that you're not eating enough. Putting on muscle mass is near impossible unless you're prepared to eat lots.

billyhead

Diet is usually

8.30am-3 Weetabix or 50 grams oats with a scoop casein, a scoop pf whey and 200ml of Full fat Milk
followed by a Maximuscle protein bar and tea

11am- Apple and Yougurt

1.30pm- 2 Slices of grannary bread, 150Grams of Carved Ham and sald

3pm- Apple

5pm-Either a protein shake i.e 2 scoops of protein and water or a protein bar

7pm-200Grams of chciken, 200 grams of veg and about 65 Grams of rice or pasta

9pm- 2 eggs scambeled and 2 slices of granary and peanut butter

10pm- Casein

I also take a daily multivi and drink about 3 litres of water. I alaso drink about 2-3 cups of tea and 2 coffess per day

If I am triaining in the gym I usually go before work i.e 6.30am to 7am and just have a berocca before hand and then a post workout protein shake. Otherdays I cycle to work (about 12 miles each way). On Saturdays I train with weights in the gym. My routine is a full body one (i.e 3 days a week) with a days cardio i.e cycling in between

Squats 1 X 8 - 10 reps
Leg Extensions 1 X 8 - 10 reps
Leg Curls 1 X 8 - 10 reps
Dumbbell Pullovers 1 X 8 - 10 reps
Barbell Overhead Shoulder Press 1 X 8 - 10 reps
Seated Rows 1 X 8 - 10 reps
Bench Press 1 X 8 - 10 reps
Barbell Bicep Curls 1 X 8 - 10 reps
Tricep Extensions 1 X 8 - 10 reps
Weighted Pullups 1 X 8 - 10 reps
Weighted Dips 1 X 8 - 10 reps
Standing Calf Raises 1 X 8 - 12 reps
Abs - 1 X 10 - 15 reps

billyhead

bump

Brian?

billyhead wrote: »

Squats 3x5
Leg Extensions 1 X 8 - 10 reps
Leg Curls 1 X 8 - 10 reps
Dumbbell Pullovers 1 X 8 - 10 reps
Barbell Overhead Shoulder Press 3 X 8 - 10 reps
Seated Rows 3 X 8 - 10 reps
Bench Press 3 X 8 - 10 reps
Barbell Bicep Curls 1 X 8 - 10 reps
Tricep Extensions 1 X 8 - 10 reps
Weighted Pullups 3 X 8 - 10 reps
Weighted Dips 3 X 8 - 10 reps
Standing Calf Raises 1 X 8 - 12 reps
Abs - 1 X 10 - 15 reps be more specific here, not sure what abs you are doing.

That would be my suggestion.

Although on 2nd thoughts, I'd replace leg curls with Stiff leg deadlifts and add glute ham raises as well.

Colm_OReilly

Squat more. Eat more.

cardio,shoot me

do stronglifts or starting strength with dips and chins as assistance, also as colm said eat alot more.

Transform

briankeating wrote: »

That would be my suggestion.

Although on 2nd thoughts, I'd replace leg curls with Stiff leg deadlifts and add glute ham raises as well.

agreed