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Author Gym day
will_doyle
Banned
Registered: 25th Nov 08
Location: Exeter
User status: Offline
1st Feb 11 at 16:06   View User's Profile U2U Member Reply With Quote
New David Lloyd gym has just been built near me, been open for about 2 weeks now.

I am looking to get alot bigger.

as you can see I am quite slim



would love a mens health cover body, and I know it will take alot of hard work, years of hard work

This is my routine, and I am quite happy with it.

Monday – Pull

Deadlifts - 4 sets x 6 reps
Barbell rows - 3 sets x 6 - 10 reps
Weighted pullups - 3 sets x 6 - 10 reps
Barbell curls - 3 sets x 6 - 10 reps

Wednesday – Push

Flat bench press - 4 sets x 6 - 10 reps
Incline bench press - 3 sets x 6 - 10 reps
Military press - 4 sets x 6 - 10 reps
Dips - 3 sets x 6 - 10 reps

Friday – Legs

Squats - 4 sets x 6 - 10 reps
Lunges - 3 sets x 6 - 10 reps
SLDL - 3 sets x 6 - 10 reps
Standing calf raises - 3 sets x 6 - 10 reps

Tues/Thur - what to do?.
Weekends - OFF.


My diet is getting sorted soon, alot of protein etc,



My question is, what to do on my days off? I have the weekends to rest.

I was thinking cardio? tredmil and swimming and ab work?


so... any suggestions?
harrisp
Member
Registered: 15th Dec 07
Location: Derbyshire
User status: Offline
1st Feb 11 at 17:05   View User's Profile U2U Member Reply With Quote
will_doyle
Banned
Registered: 25th Nov 08
Location: Exeter
User status: Offline
1st Feb 11 at 17:52   View User's Profile U2U Member Reply With Quote
lol
adiohead
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Registered: 28th Sep 01
User status: Offline
1st Feb 11 at 18:27   View User's Profile U2U Member Reply With Quote
Russ
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Registered: 14th Mar 04
Location: Armchair
User status: Offline
1st Feb 11 at 18:44   View User's Profile U2U Member Reply With Quote
will_doyle
Banned
Registered: 25th Nov 08
Location: Exeter
User status: Offline
1st Feb 11 at 18:53   View User's Profile U2U Member Reply With Quote
lol
Jambo
Member
Registered: 8th Sep 01
Location: Maidenhead, Drives: VXR Arctic
User status: Offline
1st Feb 11 at 20:44   View User's Profile U2U Member Reply With Quote
Ade
Marc
Member
Registered: 11th Aug 02
Location: York
User status: Offline
1st Feb 11 at 20:49   View User's Profile U2U Member Reply With Quote
FPMSL
Ben G
Member
Registered: 12th Jan 07
Location: Essex
User status: Offline
1st Feb 11 at 23:40   View User's Profile U2U Member Reply With Quote
radiohead

whats with the lines across your stomach?
Fro
Member
Registered: 20th Jun 06
Location: Rainham, Essex Drives: A3 2.0TDi Sport
User status: Offline
2nd Feb 11 at 10:23   View User's Profile U2U Member Reply With Quote
Drawn on abs like in the 300
will_doyle
Banned
Registered: 25th Nov 08
Location: Exeter
User status: Offline
2nd Feb 11 at 12:21   View User's Profile U2U Member Reply With Quote
quote:
Originally posted by Ben G
radiohead

whats with the lines across your stomach?


think its cos I dont sit up straight when on the pc
Whittie
Member
Registered: 11th Aug 06
Location: North Wales Drives: BMW, Corsa & Fiat
User status: Offline
2nd Feb 11 at 12:47   View User's Profile U2U Member Reply With Quote
Do more for your back in your routine, or add a day in for shoulders & back.
Fro
Member
Registered: 20th Jun 06
Location: Rainham, Essex Drives: A3 2.0TDi Sport
User status: Offline
2nd Feb 11 at 16:12   View User's Profile U2U Member Reply With Quote
Agree with Alex I was a skinny mafugga like you. (nothing amazing now but much better than i was)
And i had lack of muscle in my back which meant my shoulders leant forward.
I do my back and shoulders more than anything now and my shoulders are slowly coming back. Odds are you will probably be the same.

Edit: will give you a nice V aswell

[Edited on 02-02-2011 by fro-dizzle]
Jamie Walby
Member
Registered: 15th Nov 04
User status: Offline
2nd Feb 11 at 16:52   View User's Profile U2U Member Reply With Quote
Tuesdays arms and back. Its gruelling, but its part of my routine.
Whittie
Member
Registered: 11th Aug 06
Location: North Wales Drives: BMW, Corsa & Fiat
User status: Offline
2nd Feb 11 at 17:12   View User's Profile U2U Member Reply With Quote
I didn't grow much in size untill I started on a decent back routine.
Jamie Walby
Member
Registered: 15th Nov 04
User status: Offline
2nd Feb 11 at 17:16   View User's Profile U2U Member Reply With Quote
Agree Whittie. Here is me at the moment. Great definition. I only got to that shape by working hard. Its a deep burn and I can hardly lift my arm I did so many.


Whittie
Member
Registered: 11th Aug 06
Location: North Wales Drives: BMW, Corsa & Fiat
User status: Offline
2nd Feb 11 at 17:19   View User's Profile U2U Member Reply With Quote
You're looking hot mate, I certainly would.
Jamie Walby
Member
Registered: 15th Nov 04
User status: Offline
2nd Feb 11 at 17:22   View User's Profile U2U Member Reply With Quote
Cheers mate. I am pretty buff ting.
Jake
Member
Registered: 24th Jan 05
User status: Offline
2nd Feb 11 at 17:43   View User's Profile U2U Member Reply With Quote
not enuff bicept curls in hat rooteen m8yte
JonnyJ
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Registered: 23rd Sep 05
Location: Scotchland
User status: Offline
2nd Feb 11 at 17:47   View User's Profile U2U Member Reply With Quote
quote:
Originally posted by Jake
not enuff bicept curls in hat rooteen m8yte


You been taking advice off jake, mate?
Whittie
Member
Registered: 11th Aug 06
Location: North Wales Drives: BMW, Corsa & Fiat
User status: Offline
2nd Feb 11 at 17:49   View User's Profile U2U Member Reply With Quote
Who the hell is this Jake? jake's not going to be happy.

[Edited on 02-02-2011 by Whittie]
Jake
Member
Registered: 24th Jan 05
User status: Offline
2nd Feb 11 at 17:51   View User's Profile U2U Member Reply With Quote
oll boiz

[Edited on 02-02-2011 by Jake]
will_doyle
Banned
Registered: 25th Nov 08
Location: Exeter
User status: Offline
2nd Feb 11 at 19:10   View User's Profile U2U Member Reply With Quote
any suggestions on what I can add for my back day
Fro
Member
Registered: 20th Jun 06
Location: Rainham, Essex Drives: A3 2.0TDi Sport
User status: Offline
3rd Feb 11 at 16:11   View User's Profile U2U Member Reply With Quote
Deadlifts
rows (upright/low/normal etc)
lat pull downs
yadda yadda
sc0ott
Member
Registered: 16th Feb 09
User status: Offline
3rd Feb 11 at 16:14   View User's Profile U2U Member Reply With Quote
do chest and triceps.

back and biceps or back and shoulders (inc. shrugs)

legs and stomach.

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