Quote Originally Posted by bluuuurr
well, this last winter I decided that I could use some meat on my bones and began hitting the gym.. I keep a pretty good schedule going every monday wednesday and friday..

I just kind of made up my own routine that goes like this, in this order-

25 minutes on the treadmill, run aprox 3 miles

3 sets of 8-10 on decline press, first set 145, then up 10 pounds with each set

3 sets of 10 standing arm curl at 50lbs

3 sets of 10 seated military presses at 70lbs

then pull ups and push ups till I give up.. this routine takes about 45 minutes


i'm not really trying to bulk up, just going for all around athleticism. i'm just trying to welcome any sort of critiques.. right now i weigh about 160, and my goal is to put on 10-20 more pounds in the next year. (i've already gained 10 in the past 4 months ) i eat a pretty protein enriched diet, i'm not really a fan of the powders or pills.

i'm really just curious as to what else I could add to my routine for all-around fitness... to put it bluntly, i'm getting bored of my workout and the gym I go to is at my school, so it's usually just filled with chicks on the treadmill, so I don't really have anyone to ask there

also, being a hockey fan, i'm kind of curious about their workout routines, if anyone knows anything about that and could fill me in, it'd be much appreciated!
Wow, lots of problems bro..

1st off, don't start with 25 minutes on the treadmill. Your only robbing yourself of energy for your weight lifting. Start off with a max of 10 minutes.

2nd, it has always been controversial on whether or not decline presses are beneficial, but most tend to say your lower part of your chest is judged mostly on how much cardio you do. Personally, I only jump on the decline maybe twice a month.

As for the rest of your workout, it's just pointless. With what your doing you might feel better and you might gain some muscle here and there, but you need to be doing a FULL body workout. Here's a glimpse of my schedule..

Monday
Chest- flat bench, incline bench, laying dumbbell flys
Triceps- skull crushers, cable pull downs, close grip curl bar press
Abs
10 minute jog

Tuesday
Back- (various machines)
Traps- dumbbell shrugs/straight bar shrugs
Lower back
10 minute jog

Wednesday
Biceps- curl bar, concentrated curls, dumbbell curls
Shoulders- standing dumbbell military press, dumbbell flys, seated dumbbell military press
10 minute jog

Thursday
Legs- squats, other machines
Cardio

Friday
cardio

Off saturday and sunday due to work.

I know I'm leaving something out, but if your trying to get serious then you need to change to something like this work out You'll notice over time that its not as easy as it seems to gain muscle. I've been doing this routine for about a year and a half and it's worked out great. The last week in every month I usually change my whole routine and try to shred a little with also some super-sets thrown in.

Hope this helps.

BV