moza16

height: 5ft 11
weight: 10 stone / 140 pound
gained: 28 pound in 2 months

current workout plan
monday: chest and triceps
bench press, 4 sets, 6-12 reps
incline bench, 2 sets, 8-6 reps
chest press, 3 sets,10-6 reps
incline chest press, 2 sets, 8-6 reps
tricep pulldown, 2 sets,10 and 8 reps, largere break, 2 sets to failure
close grip bench press- 3 sets, 10-6 reps

tuesday: shoulders and lats
military press, 4 sets, 12-6 reps
shrugs 3 sets, 10-6 reps
front raises, 3 sets, 10-6 reps
lateral raises,2 sets 8-6 reps
lat pulldown, 3 sets, 10-6 reps
other exercises that im not sure the name of

wednesday: rest

thursday: back and biceps
barbell curls 3 sets, 10-6 reps
preacher curls 3 sets 12-8 reps
hammer curls, 3 sets, 12-8 reps
deadlifts, 3 sets, 10-6 reps
barbell rows, 3 sets, 10-6 reps

friday: rest

saturday: legs
squats, 4 sets, 10-4 reps
leg raises, 3 reps, 10-6 reps
calf raises, 2 sets parallel feet, 2 sets pointed inwards and 2 pointed outwards

sunday: abs and cardio

diet : 140 grams of protein a day
2 protein shaks and 3 on workout days
i need to do some reading on the other parts of my diet but im eating a lot of pasta and rice and meat.

other exersise
basketball: 2 nights a week for an hourr and a half plus circuit training
football: around 3 days a week for an hour each time

strawser9

Doing shoulders the day after chest is rather counterproductive. You've just annihalated your chest, but what you probably don't realize is that you've also beaten the hell out of your delts as well. Give yourself some time between chest and shoulders or do it on the same day.

Chest/tri, Back/bi, legs, Shoulders, off, off,

oval61251

a 6 day week?

strawser9

yeah...what of it
obviously you can throw in another off day or do some cardio or something on whatever day you want. Off days are negotiable.

moza16

cheers ill do that from now on then

5x5hardgainer

That's almost exactly what I do, except I do Chest/biceps, Back, off, Shoulders/tris, legs, off, off