Weight Gain/Workout Routine

[nick1018]

Not new to working out-just need a bit of help/criticism on my workout.

Age:20
Height:5"7
Weight: 145 lbs

I want to gain 10-14 lbs ideally, over the summer (uk) for August/Sept time when new season starts. I work 12 hours a day, starting at 6.30-which means getting up at 5 so working out in the morning is pretty much impossible except for cardio. Don't get a chance to gym at lunch time so go 3 nights a week and 1 on the weekend.

I take 1 protein shake post work-out every time.

Monday: Chest & Back
4x8 Flat Dumbell bench press
3x8 Incline Dumbell bench press
3x8 Decline Dumbell bench press

3x8 seated dumbell shoulder press
1x8 shrugs
1x8 forward shoulder rolls
1x8 backward shoulder rolls
Seated shoulder pulldown on machine


Tuesday: Core strength exercises and sit-up set


Wednesday: Back and legs
3x8 Deadlifts
3x8 Bent over rows
3x8 Lat pulldown
2x8 single arm bent over rows

3x8 Sqauts
3x8 Calf raises
A couple of other leg machines at the gym


Thursday: Biceps, triceps, chest
3x8 Dumbell bicep curls with twist
3x8 preacher curls
3x8 bicep curl using cable machine

3x8 Tricep pull down using cable machine
3x8 seated tricep machine (pushdown motion)
3x8 Dips

Also 2 sets of flat flyes (dumbells)

Saturday: soon to be sprints at runnig track

That's the routine at the moment. I think I'm eating OK-it's difficult to get out of the office at all during the day so have struggled so far with 6 small meals per day.

Breakfast:2 poached eggs and 2 granary toast (8 am)
Lunch: Lettuce salad with chicken, cucumber, peppers, carrot and crutons. 1 low fat yoghurt and 1 bread roll.
Dinner: not so consistent! usually salad with chicken/pasta.

Not so good with being strict with my foods at the weekend!

Think the main place I'm going wrong is what I'm eating-not enough and not often enough. I had a body fat percentage of 9% 1 year ago, and would guess its at about 10-11 now. Have put on a 1-2 lbs over the last couple of months.

Want to gain weight-but not lose too the shape I have at the moment. Working out 3-4 times per week I have ripped up over the last 6/8weeks.

Really appreciate any feedback on not just how best to pack on muscle weight, but routine too. Thanks.

[T-rav]

Well if it were me id strongly suggest splitting your main muscle groups a day while working out.

for Ex//
>>Chest and back
Should be* Chest and Tri and go with a 2day split it just seems that the back and chest are to big of a muscle group to work in one day,

Also i noticed you noted your working chest and back but you had shoulder workouts in that im guessing thats just a typo'' if

heres mine atm on a 2day split actually can fit it in on a 4day basis

>Mon- Chest/Tri(push)
>Tue- Legs Ab's
>Wed- Back/Shoulders/Bicipes(from working your lats your secondiry muslce being worked is your bicepes even tho it doesnt follow the 2day split i tend to work bicipes with back anyways"not happy with bicipes tbh")(usually a big day^^^)
>Thur- Chest/Tri
>Friday Shoulder back bicpes

That is basicly what i have been following its just what your body works on the most and overall what you want to progress in your body the most i feel that my bicipes are smaller vs's my shoulders so tend to work them when ever they are ready and next day i got a day off for them.

Just use that for Ex// if you would like, i just dont beleive in working 2major muscle groups aday and its been working for me.

as far as your diet it looks rather clean to me can totally understand your time issue i am currently in college and time is of more then just a clock on the wall.



LeRoy