Where is all the leg work?
monday: leg work.
Get some hamstring work in there, and some single leg stuff like lunges,
5 sets smith machine squats
3 sets railed leg press
3 sets calf raises on railed machine
tuesday: abs/shoulders/back
in a circuit,
Where is the horizontal pulling???? Seated row my boy! Oh and deadlifts! You want size and strength, get some deadlifts up you. Be very serious with your technique though, get taught properly - many dont and lift too much, very poorly, missing out on all the benefits. Back day should be massive, this has 1 back exercise really.
5 sets inclined situps, with 3kg medicine ball
5 sets lat pull-downs
5 lets horizontal trap raises
wednesday: rest day
thursday: chest/upper body
Dont rely on flys too much. Compound is your friend. Try dumbell inclince instead of smith.
3 sets flat bench press
3 sets incline smith press
2 sets flat flys
2 sets incline flys
if the damn pec deck got fixed i'd substitute that in but, it hasn't as yet :/
friday: biceps/triceps
Too many sets, too few exercises, where is all the tri work? Tris = big looking arms. 3 sets, 4-6 exercises on this day, half bi half tri.
5 sets hammer curls
3 sets front bar curls
5 sets flat behind-the-head tri curls
saturday: rest
sunday: rest
diet
during the week:
up & go at approx 8.30
pancakes at 10.00
6x chicken medallions from legs & breasts at 12.00
some kfc at 3.30 before hitting the gymn
smash a shake after the gymn
6.30 or so - tea, consisting of vegies/fish generally or, i'll smash a pizza with an absolute shitload of cheese on it for the extra protein on wednesay
usually smash up a pizza later on at about 9.30-10.00 or another pizza or some toasted sangers or whatever, mmm
saturday: waking up late means usually toasted sangers for lunch, god knows what for tea and then i proceed to drink 15-20 beers that night and smash some greasy god-awful takeaway food and wake up feeling like death, and realise that anything i've gained throughout the week has disappeared over the course of the previous night.
sunday: god knows what.
stupidly enough i put weight on at about 1kg/week and feel great when i don't go out drinking but, that doesn't happen often