Back in the game on monday

[killerduck]

HI, all. recontly i moved house and started uni so i havn't been working out muchfor the last 2-3 moths. I have put on a little chub but only a few pounds. I am hoping to gain as much muscel as possible before christmas then start to cut after new year. I will be able to work out 3 days a week and do cardio about 5 times a week, in the morning of course. I have a weight bench with leg extensions and curls on, a barbell and dumbell set. Can anyone recomend a workout program that would be suitible for me? thanks a lot guys, when i get up and running i will post progress pics.

p.s. i am 18 yr, 5ft 10 inch and about 12 st (168 lbs) thanks again

[Klinger]

I don't think you can bulk much between now and Christmas. That's just four weeks. But if you want a mass-building routine, try this one. Most of it came from Jaster, but I put some alternative moevements in there because I wasn't a fan of some of the exercises (first number is sets, second is reps):

Day 1: Chest, shoulders and biceps
Flat or Decline Press 3x6-8
Incline Press 2x6-8
Military or DB Press 3x6-8
Upright Rows or Shrugs 2x8-10
Barbell Curls 3x6-10
Preacher Curls 2x6-10

Day 2: Rest

Day 3: Legs
Squats 5x6-10
Stiff-legged deadlift 3x6-10
Calf raise 3x8-15

Day 4: Rest

Day 5: Back & Triceps
Deadlift 3x6-8
Cable Pull Downs or pullups 3x6-8
Barbell or Dumbell Rows 3x6-8
Lying Triceps Press 3x6-10
Triceps Cable pushdown 2x 8-10

Day 6: Rest

Day 7: Rest

[Jaster]

Klinger That's a good work out you put together from one of mine.
I like the changes you added. I am impressed.
I may switch to this for a few weeks!!

Oh and Killerduck don't let me catch you starting fires!!

[killerduck]

thanks a lot guys guys, i am going to give that prgram a try. i will be posting in the online journal section.

p.s. someone gotta keep you in a job Jaster thanks again

[killerduck]

i just thought, i wanna work on my abs too. should i stick them in on my legs day? thanks people

[Jaster]

Yeah you could fit them in there.