File :-(, x, )
Routine Anonymous
/fit/
I've been going to the gym for around 3 months, although i started seriously in the last month - dietary changes, supplements, and going 5 days a week (2 day rest over weekends), additionally I'm running every day. The question at hand though is about routines - at the gym i've been working muscle groups once a week - monday chest/ tuesday biceps and triceps/ wednesday legs/ thursday back/ friday shoulders.. however i haven't really planned any routine to follow at the gym, and was wondering if you could suggest any - for gaining muscle mass.

Also, is running on rest days a bad idea? I have been, but I'm not sure whether to continue it.

Thanks
>> Anonymous
http://www.exrx.net/Lists/WorkoutMenu.html

running on rest days is ok, if you didn't train your legs the day before.
>> Anonymous
Don't go running everyday...doesn't achieve anything because muscles need atleast 48 hours to repair.

5-days is pretty hefty too but whatever, as long as you eat just over 1 gram of protein per lbs of the your weight.

This is how you should do
Day1: Chest, triceps, forearms
Bencpress w/ barbell 4x8
Incline dumbbell press 3x8
dips 4x10
tripcep pulldowns

Day2: Back, Shoulders
Deadlifts 4x8 (don't do this everyweek)
Cable rows 4x8
Cable pulldowns 4x10
chinups
Shoulder presses 4x10
Arnold presses 3x8
Shoulder raises 4x10

Day 3: Legs, calves, lowerback
Squats 4x8 (perfect form)
Leg press machine 3x8
Calf raises 4x10

Day 4: Abs, biceps, forearms again, cardio
crunch machine 5x10
Leg raises 4x10
wrist curls 5x10
run/row/bicycle 30 mins

Day 5: Sex


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