Little guy needs a routine BADLY

[stooch1e]

Before you condemn yourself totally, you've got to remember that big gains don't just come overnight. It takes dedication and time to put on weight. Give yourself a couple months of eating right and training right and I guarantee you'll put on some weight. As for a sample routine...heres a sample chest/tri and back/bi day.

Mon
Chest/Tri
Flat DB bench - 4 sets @ 10x8x8x6 reps
Incline DB bench - 4 sets @ 10x8x8x6 reps
DB Flyes or decline bench - 4 sets @ 10x8x8x6 reps
dips 3x10
tricep Overhead extensions 3 sets x 10 reps
tricepPushdowns 3 x 10 reps

Tues
Back/Bi
Deadlift 4 sets @ 10x8x8x6 reps
Barbell rows 4 sets @ 10x8x8x6 reps
Lat pulls 4 sets @ 10x8x8x6 reps
Preacher curls 3 sets x 10 reps
hammer curls 3 sets x 10 reps
chin-ups 3 sets of as many as you can do!


Give these two a try for your chest/tri and back/bi day. I'll post up shoulders and legs later today when i have some more time.

[j2ned]

Well, through some research here's what I think is going to work best for me.

Pretty much a carbon copy of the Dual Factor Hypertrophy Training:

Monday – Lower Body Workout One
1. Squats – 5x5
2. Goodmornings – 3x5
3. Pullthroughs – 4x10
4. Leg Press – 4x10
5. Abs – 5x10
a. Weighted Sit-ups
b. Dumbbell side bends

Tuesday – Upper Body Workout One
1. Barbell Bench Press (wide grip) – 4x10
2. Dumbbell Press – 3x10
3. JS Rows – 5x5
4. Dumbbell Clean – 4x10
5. High Pulls – 4x10
6. Tricep Pushdowns – 3x10
7. Preacher Bench Dumbbell Curl – 3x10
8. Standing Dumbbell Curl – 3x10

Thursday – Lower Body Workout Two
1. Lighter Squats – 4x10
2. Deadlifts – 3x5
3. Pullthroughs – 4x10
4. Hamstring Curls - 2x10
5. Leg Extensions – 2x10
6. Weighted Hyperextensions – 3x10
7. Abs – 5x10
a. Weighted Sit-ups
b. Dumbbell side bends

Friday – Upper Body Workout Two
1. Barbell Bench Press (close grip) – 5x5
2. Floor Press – 5rm
3. Military Press – 5x5
4. Dips – 3x10
5. Lat Pull-Downs – 5x5 (change grip)
6. Tricep Pushdowns – 3x10
7. Preacher Bench Dumbbell Curl – 3x10
8. Standing Dumbbell Curl – 3x10

What do you think?