ShapeFit.com

[Liverpool]

Hello. I am looking for advice for a new routine to help me put on weight and gain muscle size as I have always been very slim (at the moment I weigh 55Kg) and want to change. I used to use machines at the gym, but after a long period of not going due to certain things, I want to get back to training and start with free weights at home. I have looked at exercises on the internet, and have come up with the routine below, however, this is just me putting some exercises together and I would appreciate any help to change it to make it better. I would like to work my legs, arms, shoulders and chest twice each week. What muscle groups should I train on the same day – in the routine below I have biceps and shoulders, and then chest and triceps – is this ok? With bench presses, which is best to do – flat, incline, or decline, or a mix?

Monday:
Squats
BB Curl
Front raise
Chin ups
Hammer curl
Front Rows
Military press

Each 4 sets of 5 reps.

Tuesday:
Deadlifts
BB Bench press
Skull crusher
Hanging leg raise
Dips
Chest Flyovers

Each 4 sets of 5 reps

Wednesday:
Running

Thursday: Same as Monday

Friday: Same as Tuesday

Saturday:
Calf Raise
Lunge
Squats

Sunday: Rest

I appriciate any advice that you can give.

[Patrick]

First off i would say your overtraining! you have lifting there 5 times per week i think you should cut it to 3 and 2-3 days cardio, 1- none if you looking to seriously gain weight and muscle
for a routine id say monday, wensday, friday weight train try thr waterbury method by chad waterbury its very similar to most of the exercises you have listed but has them broken up differently. Making up routines on your own is hard and without alot of knowledge youll probably not be training for max results. Im sure some personal trainers on this site could custom one for you but yours is very similar to waterbury already take a look at that

[swanso5]

why only those muscles and why 2/week?

[Liverpool]

Hi Patrick - thank you for your comments, I will take a look at that method.

Hi - Swanso5 - I thought twice a week for those muscle would be ok, would you suggest just once? What other muscle/exercise would you suggest I do?

[swanso5]

- leave out all curls, ext, raises...at your size they're worthless along with most ab exercises
- also from your size you've probably got limited recovery capacity so 3 wts days and 2 cardio type days a week is plenty, probably 1 really....you grow on rest days remember
- do thew WM as suggested but you also need to eat so go to diet section and read "before posting..."
- on sat do sprints 5 x 50m as fast as you can after a good warm up with 30secs rest btw sets...increase by 1 set each week...only 1/week....i'd leave all other cardio out for now until we see how you respond to the new program and eating