Advice on my workout please

[marcello]

I posted this i the Beginners Forum, but I didn't get any replies, so I'm trying here to. Even if you want to say, "You suck, go away", at least I got a response. I was wondering if some people here could critique my workout. I'm 6'4", 185 lbs, and have been lifting for about 4 months now. I gained 15 lbs in the first month and have stayed the same weight since then. My goal is to gain some more weight (not sure how much, just going to go by how I look) and I plan on lifting being a lifelong thing so I'm not trying to gain weight fast and I'm not trying to get huge, just filled out.

My workout is MWF:

M: Squats, 3x12 at 200lbs
Bench dumb bells, 3x12 at 45lbs each
Reverse bench (not sure what it's called, but you put your knee and hand on the bench and pull the weight up to your chest), 3x12 at 45 lbs each
Bench bar, 3x12 at 95 lbs
Biceps dumb bells, 3x12 at 20 lbs each
Biceps bar, 2-3 sets of 21's at 30lbs
Neck (sorry again, it's where you hold the weights at your side while standing and squeeze up with your shoulders and neck), 3x12 at 55 lbs
Abs and back workout too

W, F: Same thing, but w/o squats.

So, any advice at all would be appreciated. Sorry for not knowing the names of some of the exercises. BTW, I eat 3 eggs for breakfast, lunch varies but usually involves meat, and pasta or meat for dinner.

[tonym]

from what i can see you are doing to much on a training day and not working a individual bodypart long enough

for example
i use 4 programmes

1) chest and triceps
2) back and biceps
3) shoulders and abs
4) legs

so monday you do prog 1
wednesday prog 2
friday prog 3

following monday prog 4 wednesday back to prog 1
and so on
dont forget to do your cardio as well on seperate days also if you have time

when you do chest on monday
you should do 3 to 4 seperate exercises
using 3 sets of 10 weights

favourite combination would be benchpress,incline bench press,decline press and flyes

and then 3 to 4 exercises on your biceps
maybe standing curl
seated alternate curls
preacher bar and cables

most sessions should last a max or 1 hour

lift weights that are heavy enough
but not so heavy you cant get to 10 reps keeping good form

Tony

[midgetcop]

Hey, just thought I'd clarify some terminology for ya. :

- by reverse bench I assume you're talking about dumbell rows? BTW, this is a great website for looking up terminology and different lifts for each muscle group.

- neck: that lift is a shrug.

If you're looking to bulk up on muscular size, I'd definitely cut down on your reps and keep it in the 6-10 rep range.

[Barry]

He posted this in here 3 hours after his first post in Beginners. I responded there and hopefully will heed the some of the advice.

http://www.discussfitness.com/forums/http://www.discussfitness.com/forums/f2/advice-on-my-workout-please-25676.html

He really needs to decide what he wants. In his first post he wants to gain weight and in his last post he said he is going to begin running more????

Then he needs to read, read, and then read some more to learn as much as he can and build a viable split for himself instead of someone here making one up for him.