I have been lifting for two years now and I have put on 45LBS
im 6 ft 190. Im 21 years old and try to eat "right" but im also going to live so if you say I can’t have
ice cream every once and awhile..... Than go screw your self.
I try to get 200 grams of protein a day but it gets hard.
But anyway I can seem to grow the thickness from my chest to my back.
Like I have no meat on my shoulder blades how do you grow muscle there?
Oh and I can’t seem to build that line that goes down the side of your peck????
Well here is my work out routine:
Day 1 - Chest, Traps
Body Part Exercise Sets Reps Chest Incline Press 4 12,10, 8, 6
Chest Flat Press 4 12,10, 8, 6
Chest Incline Flyes 3 12, 8, 6
Chest Flat Flyes 3 12, 8, 6
Traps Barbell Shrugs 3 Failure
Traps Smith Behind the back shrugs 3 Failure
Day 2 - Back, Forearms
Body Part Exercise Sets Reps
Back Pull ups 3 Failure
Back Pull Downs 3 15,12,10
Back Bent Over Rows 3 15,12,10
Back Deadlifts 5 15,12,12,10,8
Forearms Rope curl 3 Failure
Forearms Wrists Curl 3 Failure
Day 3 - REST
Day 4 - Shoulders, Traps
Body Part Exercise Sets Reps
Delts Military Press 4 12,10,8,6
Delts Rear Delt Raises 3 15,12,10
Delts Lateral Raises 3 15,12,10
Delts Wads Grip Upright Rows 3 15,12,10
Traps Barbell Shrugs 3 Failure
Traps Rear Traps 3 Failure
Day 5 - Quads, Hamstrings
Body Part Exercise Sets Reps Quads Leg Extensions 3 12, 10, 8
Compound Squats 3 12, 8, 6
Quads Leg Press 3 12, 8, 6
Hamstrings Strait leg deadlight 3 12, 10, 8
Hamstrings Hamstring Curl 3 12, 10, 8
Quads/Hams Lunges 3 Failure
[
B]Day 6 - Bicep, Triceps, Forearms[/b]
Body Part Exercise Sets Reps
Triceps Pull downs 3 15, 12, 10
Triceps Lying French Press 3 15, 12, 10
Triceps Overhead dumbbell Ext 3 12,10, 8
Bicep Standing Barbell Curl 3 15, 12, 10
Bicep Preacher Curls 3 12, 10, 8
Bicep Hammer Curls 3 12, 10, 8
Forearms Wrist Curls 3 Failure
Day 7 - REST
Day 8 - REST
i took this from my excel file so it came out kind of funky
