Routine (Comment + Advice etc...)

[Developer]

Squats 3x8
Leg Extensions 2x8
Flat Barbell Bench 3x8
Incline Dumbell Presses 3x8
Dips 2x12
Bent Over Barbell rows 3x8
One Arm Dumbell Rows 2x8
Military Press 3x8
Standing Dumbell Lateral Raises 2x8
Standing Alternate Dumbell Curls 3x8
Concentration Curls 2x8
Dumbell Kickbacks 2x8

Im doing this routine 3 times a week, monday wednesday and friday (No Cardio)

 

[SaiBoT]

Those are all work sets done with the same weight right?

Squats 3x8
Flat Barbell Bench 3x8
Incline Dumbell Presses 3x8
Chin-ups 3x8
One Arm Dumbell Rows 2x8 --- on wednesday do deadlifts instead 1x5
Military Press 3x8
Standing Dumbell Lateral Raises 2x8
Standing Alternate Dumbell Curls 3x10
Triceps Dips 3x8-12

Do some abs on off days

 

[Developer]

Yeah all same weight, im focusing on muscle mass at the moment, not sure if a 12-10-8 would be any better for that?
What ab workouts would you reccomend, what i used to do was crunches and twists.

 

[SaiBoT]

Yeah all same weight, im focusing on muscle mass at the moment, not sure if a 12-10-8 would be any better for that?
What ab workouts would you reccomend, what i used to do was crunches and twists.

Yeah all sets with the same weight it's great! That's what I meant, I said the 8-12 because once you reach all 12 reps for all sets you should increase the weights just the amount that allows you to do a minimum of 8 reps.

Sit-ups and leg raises should be there.

 

[Developer]

Ahh ok, so once i can reach all 12 reps how much should i increase the weight by, 5kg ? i take it thats so i can start on another 8-12 cycle and when i can do those 12 up it again so i can only do 8 reps per set and so on ?
Ok, so an ab routine should consist of, sit-ups and leg raises, how many a day and how many sets?

 

[SaiBoT]

Ahh ok, so once i can reach all 12 reps how much should i increase the weight by, 5kg ? i take it thats so i can start on another 8-12 cycle and when i can do those 12 up it again so i can only do 8 reps per set and so on ?
Ok, so an ab routine should consist of, sit-ups and leg raises, how many a day and how many sets?

Yes that's it.

And 3x8-12 sit-ups, leg raises 3x10-15

 

[Developer]

Alright thanks for the help, much appreciated!
So sit ups and leg raises on off days, is it not a good idea to do it everyday ?
Also, when i get to 12 reps, do i increase the weight if i can get to 12 but not 13+ ?

One more thing, with chest work outs for pecs, i take it the flower pec where you normally get less muscle, the only way to close the fat there is to lower the BF% ?
Or even without cardio if i keep working will i get developed pecs?

Thanks

 

[SaiBoT]

Alright thanks for the help, much appreciated!
So sit ups and leg raises on off days, is it not a good idea to do it everyday ?
Also, when i get to 12 reps, do i increase the weight if i can get to 12 but not 13+ ?

One more thing, with chest work outs for pecs, i take it the flower pec where you normally get less muscle, the only way to close the fat there is to lower the BF% ?
Or even without cardio if i keep working will i get developed pecs?

Thanks

Well if you can do more reps let say more than 13 reps with a weight, you should increase it right away, mo point on doing real high reps with light weights.

About the pecs, focus on hitting the weights hard, eating like a mofo and grow muscle then worry about the rest, in other words focus on short/mid term goals those will keep on track!

 

[Developer]

Alright, thanks for all the help!
If i was to keep a log on this site/forum how would i go about doing so ?

 

[SaiBoT]

This is the right place!

Are you european? You talk in kgs and tea...

 

[Developer]

Haha, yeah im from the UK lol
Would it be possible for you to give me your opinion on my protein consumtion thread in the diet section please?

Thanks