[Born_Moron]

Hi,
I go to gym 6 days a weak ,,my routine is as follows,,

Mon Chest (abs)
Tue Shoulders
Wed Back (abs)
Thurs Thighs
Fri Biceps (abs)
Sat Triceps


I wanna change the exercise routine so pls some 1 suggest me .

Also i would like to know wht i can do to get sharp cuts,right now i dont have those sharp cuts .

I eat 12 egg whites a day.My body type is Mesomorph, ( I avoid fatty foods)

Help me with some techniques with which i can get sharp cuts .

Thank you

[HailKingOrville]

i wouldnt train biceps and triceps on individual days, train them together i would say, to get a full on pump in your arms

[Basso]

Need...more....information...
Really though, how 'bout some stats, w/o style goals etc. I'm sure you'll get a lot more inputs with added info. Sharp cuts? what BF% are you now?

[Born_Moron]

Thx a lot "Hail King" & "Basso".

Helllo Mr. Basso I am supplying u with some information , I hope this helps you to give some input .

CHEST.

Bench Press:- ( 1st set 12 reps /80 pounds)
( 2nd set 8 reps /120 pounds)
( 3rd set 6/8 reps/180 pounds)
( 4th set 4 reps/ 220 pounds)
( 5th set 1/2 reps /240 pounds)


Incline Bench press:-

( 1st set 12 reps /80 pounds)
( 2nd set 8 reps /120 pounds)
( 2nd set 6 reps /120 pounds)

Decline Bench press

( 1st set 8 reps /80 pounds)
( 2nd set 8 reps /120 pounds)


Dumbell Press ( 3 sets)
Dumbell pullover( 3 sets)
Butterfly
Dips




SHOULDERS.


Back/front pulley.
Back shoulder/front shoulder using bar( 3 sets)
Arnold Dumbell press ( 3 sets)
Back flyes with dumbells
Pulley side lateral
Shoulder shrugs





BACK
Back/Front pulley ( 3 sets)
Lats pull over ( 3 sets)
Bendover ( 3 sets)
dumbell flyers ( 3 sets)
Bent back flyes with dumbells for delt


THIGHS

Squats ( 3 sets)
Leg press ( 3 sets)
Leg extension ( 3 sets)
Leg curling ( 3 sets)( hamstring)
Lunges ( 3 sets)
CALVES(standing calve raise ( 2 sets )


BICEPS.

Barbell curling (3/5 sets)
Dumbells (3/5 sets)
Preachers (3 sets)
concentration (3 sets)
Hammer curls
Incline dumbell curl
Cable curl


Triceps

Tricep extension with bars (3sets)
Tricep extension with Dumbell (3 sets)
Skull crusher with dumbell (3 sets)
Kick backs (3 sets)
Cable tricep extension (3 sets)
Close grip bench press (3 sets)





Abs

Ab crunch
Dumbell side bend
cable crunch


Wrist

Palm down wrist curl
Palm up wrist curl
Reverse cable curl
( ABS & WRIST 3 DAYS A WEEK ALTERNATE DAYS)




My breakfast consits of bolied beans/a pack of wheat biscuite

after 2 hrs i take 6 egg white (boiled)

LUNCH ...A bowl of rice , vegetable and salad.

before going to gym banana , after workout 6 egg whites.

Dinner again Boiled beans , rice , veg, etc



I would like to avoid takeing any protein supplements.
I have seen a lot of guys who intake supplemts & in a short time
get a very good ripped body, but later i have seen them becomeing very bulky.


My Stats,

Biceps 16 inch
Chest 42 Inch
Waist 32 Inch

Weight 85 kg
Height 6

[Born_Moron]

Thank you ,

[Basso]

Ok just a couple of basic things real quick, I'm still not sure what your trying to accomplish but you need to eat some protien dude, those eggs are going to cut it! Do some research on diet, and get a good solid basic diet set up. Protien is a supplement nothing more, if you can't get enough through real food you supplement, if you rely on protien shakes you will ultimately fail. If your a vegetarian then you'll definitely need to suck it up and get some protien, cause I don't know how your even maintaining what you have with that diet.

W/O once again it's kind of a hodge podge...I'm not sure what your trying to accomplish. Definitely put your arms with other body parts or just have an arms day, you don't need to spend more than 15-20 on bis and depending on what your goals are 30 min on tris Max. Get rid of the pyramid crap...you know what? research some w/o's on line, Max-OT, Westside, DC...read some logs on here and other boards and find something you can suit to your schedule and needs.

I really don't have time right now but you'd be well served to get something structured and not so spread out, do some research and post up what you come up with.

JMHO

[Born_Moron]

OK !! Thx for a quick reply Basso, I ll search for some info .

thx again

[HailKingOrville]

looks like you might be over doing your arms a bit there, maximum i would train them for is 12 sets, which could be 4 sets of 3 different exercises or 3 sets of 4 different exercises, also i would get rid of the kickbacks and tricep extensions with dumbell, just stick to the 4 exercises again for 3 sets, also if i was you i would have a specific rep range, instead of doing 12,8,6,4,2 just warm up and then do 3 or 4 sets of 6-8 reps

[Born_Moron]

Hey Thx for those inputs "HailKingOrville" . I ll definitely look toward & reschedule
my workout,


Thk you