Whuddup gurus... maybe y'all can help...

[ChiLLiando]

I've been back in the gym for about a month now (2 year layoff of school, partying, finding work).. My goal for the summer is by August- i wanna rep 225!... last workout i had, put up 155 x 5 on my 3rd set, 165 x 1 on my 4th...

(this is up from 135 x 2 on my 3rd set about a month ago when i just started up again...)

i don't switch up my workout that much.... anything i should add in, take out?


Chest/Arm days usually goes (all 3-5 sets)
1. Bench
2. Dumbell presses
3. Bicep Curls
4. Pull-ups
5. Lat Pulls
6. Forearm curls
7. Incline bench
8. Shoulder press
9. Dips
10. Decline bench
11. Shrugs
12. Butterflys



I just started really trying to get my legs in shape too.. keepin it simple tho...
LEG days
1. Squats
2. Lex extensions
3. Hammy curls
4. Leg Press
5. Calf raises...
usually go on the bike for 10 minutes afterwards...


The plan is to first, STOP SMOKING!! i know, i know... this is gonna end up killin me... but it's preventing me from doing a lotta cardio right now.. lungs can't handle it no more...

i do this routine usually 3-4 times a week.... is this a good routine.. what should i be switching up, if anything? I've been eating pretty well too... (meaning just eating as much chicken, beef, tuna, with some rice, pasta, veggies.. downed with a nutrament) right after my workout.. try and eat well on days off, breakfast and lunch too... what else do i need to be doing? or is this aight, and just keep pushing?

[Shaolin Temple]

Seems like you are dieting fine. just make sure you get enough proteins and saturated fats - both required for muscle gains.

secondly, what happened to the back? Lat pulldowns only? And triceps are only isolated from dips (although dips does work the lower part of the chest as well). Seems to me your 20 pound improvement is due to the fact that you just started to workout again, so you muscles are easily shocked to growth. So, my guess is that your gains will not be the same from a month to month basis. But that is fine, just stay at it. Happens to everyone practically.

I would perform a 3 to 4 day split. Here is an example

3 day split from Shaolin:

Day 1
Lat Pull Down
Close Grip Pull Downs
Bent Over Barbell Rows
Hyperextentions
Over Head Extensions
Triceps Push Down

Day 3
Squats
Leg Press
Stiff Leg Dead Lifts
Seated Leg Curls
DB Shrugs
Reverse BB Shrugs

Day 5
Dumbbell Chest Press
Incline Dumbbell Press
DB Shoulder Press
Front Delt Raises
Rear Delt Raises
Alt Dumbbell Curls
Reverse DB Curls
Cable Curls

4-Day split

Day 1
Dumbbell Peck Deck
Low Incline DB Press
Barbell Press
Barbell Curl
DB Curl
Reverse Curl

Day 2
Leg Extension
Leg Press
Squat
Bulgarian Split-Squat
Calf Raises

Day 4
Lat Pulldown
Neutral Grip 1-arm Row
Bent Over Barbell Row
Skull Crushers
Triceps Extension
Triceps Pushdown

Day 5
Dumbbell Shrug
Barbell Shrug
Dumbbell Military Press
Lateral Raise
Front Raise
Reverse Fly
Lying Hamstring Curl
1-leg Hamstring Curl
Straight Leg Deadlift


I was too lazy to write the sets and reps for each one. But maybe next time. Time for dinner man. But hope this helps.