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    Aright.. dun start fuming..
    Well.. got some question to ask those expert dudes...
    I dun have a ne gym around my house.. and its difficult to find time to go .. there.. so.. ive designed a home gym.. the prob is.. the machines r limited.. ive jus got.. a bench-press machine.. (chest... legs.. back.. ).. and 3 rods.. with ..weights.. etc...
    I know minimum ... for a muscle.. we should do 4 exercises.. but at home.. i have to find some alternatives for those exercises.. example.. i could do much exercises for back..... i jus knew 2 proper ones..even biceps.. i jus know 2.. or 3.. can n e one. suggest me.. more exercises which i can do at home....like a guy told me.. a better exercise for.. triceps.. to hangup between two benches.. and to move up n down.. putting ur weight on ur arms.. soemthign like that??.. i would really appreciate...ur help... and can n e one tell me.. whether this.. routine is good enough..
    Sat - Chest + triceps + Cardio
    Sun - Back + Biceps
    Mon - Rest
    Tues - Cardio + Legs + stomach
    Wed - Shoulders + forearms
    Thurs - Cardio + Abs
    Fri - Rest....................... is it a good.. schedule.. should i change...
    And bout the diet.. i jus eat mainly.. vegetables.. and fruits.. water melon.. loadz.. and.. milk.. as well.. atleast 2 glasses per day.. ne other.. advice u guys can give..
    Really looking forward to ur replies...
    thanks
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    You have a 5 day split which is really intense but you can see some good gains after a while. It depends on your goals. Its good you have a bench, 8kg dumbbels for bicep curls etc (basic) skull crushers(?) if you have barbell for abs, biceps, full arm.

    Your diet isnt the worst ive seen, but you need more carbs, tuna, salmon, white meat - chicken breast. Milk is good for additional calcium, but you need protein and carbs, strong supplies www.maximuscle.co.uk for supps, again depending on your goals, for mass go for progain and for strength cyclone or promax. for forums go to www.muscletalk.co.uk they have some great sticky threads for beginners, specificied forums for whatever you need and pros on nutrition, excercise etc.

    Good luck.
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    That routine looks good in my opinoon, i think that will help you build up muscles. However i wouldnt take my opinion to seriously as i am just guessing, i have built up muscles by swimming twice a week. :p:
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    Wow Markus we posted almost at the same time, that was some good advice you gave there!
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    (Original post by Nutchopper)
    Wow Markus we posted almost at the same time, that was some good advice you gave there!
    :beer: cheers bud
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    :cheers: Cheers indeed
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    Usman if you give me your goals, equipment and what you're willing to spend i'll help you on a routine and a good dietry plan, its good to be organised like that. So if you dont find what you're looking for then just ask me. You should do though, those are 2 great sites there.
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    try and fit in time for some jogging....iv got a mini gym in my house but i only work mostly on leg muscles an train every week for football
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    wtf, most useless thread title EVER
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    (Original post by rock_tenth)
    wtf, most useless thread title EVER
    Why? if it makes people look at the thread why so?
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    Right dude. Your routine looks ok, but personally wouldn't be my choice. You seem to be wanting to develop all over muscle strength and cardio fitness. In my opinion, and using the facillities you've got, circuit training would be a better option. Create a circuit focussing on all groups you're wanting to work, and do it however many times a week you like. But remember to incorporate rest days. But please remember if you're serious about this a rest day is not a rest, its just a day of lower intensity exercise, go for a cycle, swim, jog or walk on a rest day.

    Ok heres an easy circuit to get you started:
    Step ups, Dips, Trunk curls, squats, arm circles, dorsal raises, squat thrusts, arm punches, sit ups. Spend 10 secs on each. if u got the room incorporate sprints between exercises. Have a 30 sec rest after each full circuit and repeat 3 times. 8-12 weeks and u'll be laughing.

    Also dude remeber the influence your genetics will have on your intended goal. We all have different numbers of muscle fibres, and muscle definition is improved by excercise increasing the fibres diameter. If you are of a lean build you will not beef up like arnie.
    If you got any Qs ask. Just a suggestion dude and stick with your plan if u prefer.
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    (Original post by usman_s)
    Aright.. dun start fuming..
    Well.. got some question to ask those expert dudes...
    I dun have a ne gym around my house.. and its difficult to find time to go .. there.. so.. ive designed a home gym.. the prob is.. the machines r limited.. ive jus got.. a bench-press machine.. (chest... legs.. back.. ).. and 3 rods.. with ..weights.. etc...
    I know minimum ... for a muscle.. we should do 4 exercises.. but at home.. i have to find some alternatives for those exercises.. example.. i could do much exercises for back..... i jus knew 2 proper ones..even biceps.. i jus know 2.. or 3.. can n e one. suggest me.. more exercises which i can do at home....like a guy told me.. a better exercise for.. triceps.. to hangup between two benches.. and to move up n down.. putting ur weight on ur arms.. soemthign like that??.. i would really appreciate...ur help... and can n e one tell me.. whether this.. routine is good enough..
    Sat - Chest + triceps + Cardio
    Sun - Back + Biceps
    Mon - Rest
    Tues - Cardio + Legs + stomach
    Wed - Shoulders + forearms
    Thurs - Cardio + Abs
    Fri - Rest....................... is it a good.. schedule.. should i change...
    And bout the diet.. i jus eat mainly.. vegetables.. and fruits.. water melon.. loadz.. and.. milk.. as well.. atleast 2 glasses per day.. ne other.. advice u guys can give..
    Really looking forward to ur replies...
    thanks

    Minimum for a muscle group i would say is 2 not 4. Many people get this confused, also if you are doing cardio at the same time as weights, i would personally break that up if you are after gaining mass as you need all the extra calories/protein/complex carbs you can get for muscle growth.
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    Also i think you should try and break down your routine a bit. Try monday, wednesday and friday, then cardio on sunday. Dont want to overdo it now do we
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    hey... thanks ppal.. for all ur replies.... thanks.. Markus, Nutchopper, Lamarr, JayD and ursideview... really.. great of u guys to... post ur advices...
    So .. im going to stick.. to this routine... and.. prolly.. reduce.. a day ...off for..cardio... as Lamarr said.. and do some circuit training.. as JayD suggested...and .. thanks loads.. for those .. sites.. Markus .. ther amazing... i'll definately.. ask .. more if i want to.. from u guys... thanks again..
    Cheers
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    No problemo. Any more Qs bout circuits just ask. Can you just clarify your goals? Are you going for muscle mass, lean toned muscles, cardio. What do you want to achieve from this programme? If you have a particular aim your routine can be tailored better to fit this. Remember to start gradual and build up, rest when tired and eat properly.
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    (Original post by JayD)
    No problemo. Any more Qs bout circuits just ask. Can you just clarify your goals? Are you going for muscle mass, lean toned muscles, cardio. What do you want to achieve from this programme? If you have a particular aim your routine can be tailored better to fit this. Remember to start gradual and build up, rest when tired and eat properly.
    Looks like from his routine that he aims for all 3. A lot of excercises are compounds anyway. working out more than one muscle and also giving some decent cardio.
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    yeaaaaaah.. true... Markus... im aiming for all 3..... lol.... hmmm... now wat im thinking is.. "18th Aug" ****.. that freaks me out.. .. wat r u guys expecting... if u'll have done.. ur.. A2 exams.. or.. As..........
 
 
 
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