[HeavyGunner]

Hey guys, im going on a hardcore journey from 196 to 210.
Starting from april 7, witch is this monday.
I have a split, but wana make sure its a good one and what you guys think of it.

Monday - Legs/Abs/Traps
Tuesday - Off
Wednesday - Chest/Back
Thursday - Off
Friday - Shoulders/Forearms/Abs
Saturday - Bis/Tris
Sunday - Off
-----------------------------------------------------------
Monday:
3 Sets Barbell Squats
3 Sets Dumbbell Calf Raise
2 Sets Rocking Standing Calf Raise
3 Sets of Sit-Ups
3 Sets Barbell Shrugs

Wednesday:
3 Sets Barbell Bench Press (Change up Grips & Barball to Dumbbell)
2 Sets Incline Bench Press
3 Sets Dumbbell Flyes
2 Sets Seated Cable Rows
2 Sets Cable Pulldowns
3 Sets Barbell Deadlift

Friday:
3 Sets Dumbbell Shoulder Press
3 Sets Dumbbell lateral Raise
3 Sets Wrist Roller
3 Sets Palms-Up Dumbbell Wrist Curl Over A Bench
3 Sets of Sit-Ups

Saturday:
3 Sets Dumbbell Curl
2 Sets Barbell Curl
3 Sets Concentration Curls
3 Sets Bench Dips
3 Sets Close-Grip Bench Press
------------------------------------------------------------

Max BenchPress:?
Max Deadlift:?
Max Squat:?
Max Rows:?

April 7 Weight: 196
Goal Weight: 210

My diet is ushaly good, i eat lots of food and its all healthy..
I dont keep track, but i pretty much eat till i get dirihea lol, is that a bad thing?
Lots of Water, Lots of Sleep.
and i take 1 multi-vitimin everyday.
and i take BCAA amino acids everyday.
and drink 100%ON Whey on my workout days.

your thoughts please.
Thank you.
-----------------------------------------
Ok i Edit thead and added some of the suggestions.
Do you guys think i have too many sets and work outs?
(Thats the main thing im worried about, i dont wana overtrain, cuz i work in construction and i get tired)

[bulk then cut]

throw in some hamstring curls,and i think u should dumbell press instead of barbell bench(alternate is what i mean),for your back..if your bulking definetly add some t-bar rows,bent over barbell rows, dumbell one arm rows, seated cable rows, pull ups, weighted pullups, lat pulldowns and yea the deadlift is a must. for the chest, whers the incline pressing bro, mayb add some cable crossovers in there too. for your rear delts, add reverse pec flys, and add lateral rasies also for shoulders. for triceps, add skullcrushers..some sort of tricep extension also, biceps u should add straight bar curls if u want mass also. and as for diet yeah, just eat clean(im eating like sht right now) good luck bro hope this helped

[ZackKnight]

Rows will add mass
Deads will add mass
Squats will add mass
Bench will add mass

All the other things are just supplementary

EAT LIKE A FUCKING HORSE

[HeavyGunner]

Originally Posted by ZackKnight

Rows will add mass
Deads will add mass
Squats will add mass
Bench will add mass

All the other things are just supplementary

EAT LIKE A FUCKING HORSE

Yea im gana keep track of my workouts and make a log in the logbook.
I always lazy out in my workouts, but starting on monday i have a new mindset.
I cant wait, im hopeing to make some good gains.
The journey starts tommorow, does my split look good to you guys?

I dont wana overtrain ethier cuz i work in construction and that kinda tires me out abit.

peace

[chrispghmuscle]

Sugestion we have some training logs and meal logs in the training log section.. Download it to your pc and print them off.

Note the meal log has built in formulas in it for easy calculating.


Chris

[TheWall]

Your workout doesn't mean anything if you dont eat alot. As Zack said... Eat Like A F'n Horse

Eat what you can and when you can. If you are prone to bodyfat, keep that in mind. If you are really lean, eat whatever you can get ahold of. Always eat your protein first followed by your carbs/fat.

Eat Eat Eat

-Wall

[HeavyGunner]

Originally Posted by TheWall

Your workout doesn't mean anything if you dont eat alot. As Zack said... Eat Like A F'n Horse

Eat what you can and when you can. If you are prone to bodyfat, keep that in mind. If you are really lean, eat whatever you can get ahold of. Always eat your protein first followed by your carbs/fat.

Eat Eat Eat

-Wall

Oh im not to worried about my eating, im more worried about my workouts,
Cuz like i said i eat so much healthy food my tummy feels like its going to explode!
My breakfest is bigger then most peoples dinner, and yeah i try to split my meals up,
instead of eating 3 big portions, but thats ushally what i end up doing,
3 Big meals a day and snacks and shacks inbetween.

Its just when i hit the gym i lose my motive and lazy out, i have to focus alot more, and i think by makeing this split and keeping track of my workouts,
It will encourage me to foucus and get some good workouts in.

[TheWall]

Well since you say you eat alot, I want to see your macro totals of what you consume in a day. Alot of people "think" they eat alot, but infact they are not.

Give us a quick run down and we'll help you with that also, since we have your workout in check.

-Wall

[Kaboom]

You need at least 6 meals a day not 3 and some snacks.Lets see that diet