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      11-09-2008, 02:52 AM   #22
DougLikesBMW
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Gunna try my best to help you out, going by everything I have learned thus far.

Here's what you're missing:
- Chest Day: Incline / Decline Press, switch it occassionally between Dumbbells and Benchpress.
- Back / Bicep Day: Well the workout you're doing is kind of skimpy...
- Legs / Shoulder Day: Well, you're missing this day for one...
- Also you're missing calves and traps.

Legs are the MOST important muscle group when it comes to working out / building strength. When you work out your legs it releases human growth hormone and testosterone all throughout your body...also you're testosterone levels increase. Therefore, leading to bigger gains throughout your whole body. If the only thing you worked out was your legs, then your whole body would still get bigger.

I know you said you have a shoulder issue, and I did too, it really sucked. I couldn't bench the weight I was supposed to be doing and I really fell behind. I learned that I wasn't warming my shoulders up enough before utlizing them. You need to make sure your shoulders are COMPLETELY warmed up before doing any benching or anything on shoulder day. I suggest getting on an eliptical (spelling?) machine and using only your arms/shoulders to move the machine for 5 minutes. After you get off the machine you should rotate your arms around like a helicopter on its side, kind of, lol?

Also I hope you're stretching before and after you workout your muscles. Abs should be done every single day, except on your off days. The way you are splitting your workout you should be hitting every muscle twice a week with one day off. That is how my workout is going for the moment. I am not sure what flutterkicks are...I wish I could record some vids of some great ab workouts that no one really knows about. Situps/crunches are fucking worthless, let me just say.

Make sure you're eating carbs/protein within 30 minutes of your workout. Also NEVER NEVER NEVER buy anything from GNC or VitaminShoppe, etc. All those shops are bullshit. If you ever want to buy supplements research them first and then order from www.amazon.com, they ship to my door for free in two days and you never have to pay tax, also I pay $42 for my TrueMass (leanmass weight gainer) whereas at GNC/VitaminShoppe it costs ~$70. I would suggest you checkout a protein called Syntha-6 by BSN - check Amazon and BSN's website for more info.

Here is my workout: (Things that are the same color go together as a SUPERSET, and I say 12 reps, that means on your first set you should get 12 reps, and on the next 2 sets it should be something like 10 reps then 8 reps, if you're getting 12 each time you're not challenging yourself.) Remember abs every day, no excuses. Hopefully I will get some vids up if I can get my hands on a camcorder of some exercises that have helped me hugely.

- Chest / Tricep / Calves (Monday/Thursday)
Incline Benchpress - 12 reps / 3 sets
Incline Dumbbell Press - 12 reps / 3 sets


Decline Benchpress - 12 reps / 3 sets
Flatbench Dumbbell Press - 12 reps / 3 sets


Skullcrushers - 12 reps / 3 sets
Flatbench Dumbbell Fly - 12 reps / 3 sets


Tricep Pushdown - 12 reps / 3 sets
Overhead Tricep Extension - 12 reps / 3 sets


Donkey (for calves) - 25 reps / 3 sets
Seated Calf Raise - 15 reps / 3 sets


- Legs / Shoulders / Traps (Tuesday/Friday)
Smith Machine Squat - 12 reps / 3 sets
Leg Press - 12 reps / 3 sets


Smith Machine Hacksquat (this is where you put your feet out far) - 12 reps / 3 sets
Seated Leg Extension - 12 reps / 3 sets


Romanian Deadlift (works mostly the hamstrings and partially your back) - 12 reps / 3 sets
Lying Hamstring Curl - 12 reps / 3 sets


Military Press on Smith Machine - 12 reps / 3 sets
Leaning Lateral Raise - 12 reps / 3 sets


Bent Over Lateral Raise - 12 reps / 3 sets
Upright Row - 12 reps / 3 sets


- Back / Bicep (Wednesday/Saturday)
One Arm Dumbbell Row - 12 reps / 3 sets
Seated Cable Row - 12 reps / 3 sets


Lat Pulldowns - 12 reps / 3 sets
Barbell Curls - 12 reps / 3 sets


Barbell Preacher Curls - 12 reps / 3 sets
Incline Dumbbell Curls - 12 reps / 3 sets


Also, I know you're a college student, as am I, but do not eat fastfood. There is no excuse, so please don't make one, and I've already taught you how to shop. By the way, no homo, you're obviously in good shape and you have a good "mold" to work from. I hope all this has helped, and hopefully all this time I spent writing this up wasn't in vain...I'm going to bed now, feel free to ask questions, or PM me. Good luck.

*Edit* Holy shit, this is definitely my longest post in all of my history here. Oh and to MrSteak above me, MMA is freaking great for your whole body, I love it...since I'm at college right now away from home I can't attend my classes at the school I go to. I am really missing it.

*NOTE* Oh and Forged, on shoulder day, try not to completely skimp out, just try and go with a really light weight and build up from there, time will heal all. Also be careful on chest day if you have a shoulder injury especially with the incline benchpress and incline flies. You can substitue for flat benchpress and a seated chest fly (pec-dec) machine, respectively.

Last edited by DougLikesBMW; 11-09-2008 at 03:22 AM..