Pending routine!

[Martay]

Okay right, after my exams in Jan I'm looking to start a decent routine. I thought I'd post what I had planned and see what changes people would recommend (there's bound to be some ) or perhaps just an entirely different routine altogether:

Monday:

Flat bench press - 3-5 reps
Incline dumbbell bench press - 6-10 reps, 3-4 sets
Barbell row - 10-15 reps, 4 sets
Bent-over dumbbell rear delt flyes - 12-15 reps, 2-3 sets
Barbell Russian twists - 8-15 reps, 3-4 sets

Wednesday:

Straight bar deadlifts - Up to 5 reps
Single leg squats - 8-15 reps, 3-4 sets
Leg curls - 6-10 reps, 3-4 sets
Plate pinches (3 sets of timed sets)

Note: I play 2 hours of badminton on this night 8pm - 10pm and I'm not sure how I should organise workouts around this...

Friday:

Barbell bench press (max reps, 3 sets, 60 rest between sets)
Dumbbell tricep extensions 5-10 reps, 3-4 sets
Pull ups (work up to 4 sets of 8-12 reps)
Dumbbell shoulder press - 10-15 reps, 2-3 sets
Barbell curls - 8-10 reps, 3 sets
Suggestions for abdominal work?


This routine is based off the westside for skinny *******s routine recommended to me by a friend. I'm currently 17, skinny and looking to gain some decent size (any chance some former skinny people could help me with some target setting?). I have some more questions regarding diet etc but I want to get a decent routine planned first!

Westside is great but is more a Plers program.

Is this what you want to do?

[Martay]

Hmm... I'm looking to put on weight and size really rather than maximum strength. Obviously not all size no show if you know what I mean, but still more of a focus on size. Would you recommend a different program for this?

No not at all. I was just wondering what your aims were in the longer term.

Is this the article you read for westside?

http://www.defrancostraining.com/art...s_westside.htm

http://www.defrancostraining.com/articles/articles.htm

[Martay]

Yes it is.

I'd go with it then for 10-12 weeks.

One very important thing to make sure of. You must start to eat big as well. Otherwise even with the greatest routine in the world and with Ronnie Coleman training you, after your initial beginners gains you will not grow.

I've said it many times on these forums.......The most important things are

• Diet
• Rest
• Training

in that order!!!

[Karlos02]

looks alright,although i certainly wouldnt try it id like to se some real heavy squats though, whats the reason for missing them out, you know?

also what are russian twists? are they really worthwhile? -or just a waste of calories. i always think when your bulking and eating as much as you can, you dont want to waste precious energy on unessential exercises. you want to get in the gym, have a short intense workout, have your pwo shake and rest.....sorry if iv rambled

[Karlos02]

Originally Posted by 43andstartinover

I'd go with it then for 10-12 weeks.

One very important thing to make sure of. You must start to eat big as well. Otherwise even with the greatest routine in the world and with Ronnie Coleman training you, after your initial beginners gains you will not grow.

I've said it many times on these forums.......The most important things are

• Diet
• Rest
• Training

in that order!!!

yes i should have emphasized eating big in my post too...although im not sure you could put the above list in order, its more synergistic

[Martay]

Russian twists are an abdominal and lower back exercise (you have to scroll down the page a bit):

http://www.bodybuilding.com/fun/drsquat10.htm

Here's some info about single leg squats too:

http://www.bullz-eye.com/furci/2003/...th/january.htm

[Karlos02]

ah russian twists, basically ab work with a TWIST hah-no pun intended.

single leg squats look ok too yeah.