Anton Sugar
Member
Troblin said:Lifting History: Been lifting on and off since I was 17. Usually just Bench Press and some Curls. Didn't get serious about nutrition+ lifting until I was 21-22. Started working a full-time deskjob(auditor) at 23, and wanted to keep up lifting to counteract the sedentary lifestyle. I've been studying the CPA and trying to maintain a social life(among other things). Basically I need a routine that will fit my busy schedule.
Current Routine
My arms/shoulders/legs need serious work.
Chest development is good(I used to just bench 3*times a week), traps are really good(think I used to bench too close to my neck, thus, my traps did a lot of the pushing on the bench press. + genetics)
Day 1: Chest/Tricep/Shoulders
DBPress*6
Shoulder Press*3-4
Tricep Extension*3
Dips*4
Front Raise or some Variation *4
Lateral Raise or some Variation*4
FacePulls*5
Leg Raises/Ab Machines *4
Day 2: Back/Biceps
Pullups*4
BB Rows*3
Machine Row*3
BB Curls *5
Front Raise or some Variation *4
Lateral Raise or some Variation*4
FacePulls*5
Leg Raises/Ab Machines *4
Day 3: Legs/Shoulders
BB Squats*5
SLDL*5
Calf Raises*4
Shoulder Press*4
Front Raise or some Variation *4
Lateral Raise or some Variation*4
FacePulls*5
Leg Raises/Ab Machines *4
I also run 3 miles, 2 times a week on my off days.
note*- I have a lingering rotator cuff injury that prevents certain exercises. BB Bench Press, Military Press, Upright Rows, et. al.
To gain weight I think I'd need to up my calorie count by ~ 200-300 calories/day. Easily done through a little more brown rice/oatmeal. However, I want to lose ~2-3% bf and ideally stay at the same bw. Also, I'm in no rush to achieve these goals. If i could hit 185lbs 8-9% bf within a year, I'd be ecstatic.
You have a pretty solid base and a solid diet to work from, with the right idea in mind for getting bigger. Have you considered a full body routine? Is there any reason why you are using the particular split you have right now?