shay_ts 
"I want to Gain Muscle."
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I use a full body workout routine. I had minor injuries in the past so right now I'm using basic exercises with minimal risk (like switching squats with leg press due to back pain, bench press with machine to ease up on the shoulders and so on).
The main idea of the routine was taken from MuscleTech article submitted on http://www.bodybuilding.com/fun/iovate5. htm
My week looks like this:
Sunday: Off
Monday: Full body workout (Chest, Shoulders, Back, Biceps, Triceps, Abs, Legs, Calves)
Tuesday: Off
Wednesday: Full body workout (Chest, Shoulders, Back, Biceps, Triceps, Abs, Legs, Calves)
Thursday: Off
Friday: Full body workout (Chest, Shoulders, Back, Biceps, Triceps, Abs, Legs, Calves)
Saturday: Off
I love this program because it fits into my busy schedule. It also allows me to fully recover between workouts so I don't feel like burning out. Farthermore, since it works every muscle of the body 3 times a week I don't feel my muscles shrink. I used to feel that when I trained ABCDE.
As for the exercises, nothing fancy - I'm using basic compund exercises - press movements for the chest, shoulder presses, lat pull downs, dumbell curls, leg press and calf raises. I also use shrugs for traps.
I'm doing about 2 sets of warmup for every exercise and then 3 sets to failure. The rep range varies between 6-12. |
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