Quote:
Originally Posted by stupotvtr
I'm 6ft1" and weigh 72kg
I neglect my legs but do squats now and again
Basically looking to add muscle but would like some definition too.
I use protein and creatine, only protein when I can afford it though 
Any help would be good thanks. |
I would strongly advise that you have one session for legs, if you neglect your legs you're missing out big time if you want to bulk. Training legs not only improves your core strength but improves your overall mass.
Also I would train triceps with chest and biceps with back, not the other way round or they may end up getting over trained.
Quote:
Originally Posted by P90PTS
Done a bit of work on back and neck tonight here is how it went:
All my work is 4 sets, 1/2 warmup and then 2/3 working sets. This will be indicated with a WU or a WS for indication.
Lats: (Hammer Strength)
90kg*12 WU
110kg*10 WU
140kg*8 WS
160kg*6 WS
Seated Row: (Hammer Strength)
90kg*10 WU
110kg*10 WU
140Kg*8 WS (Straps)
160Kg*6 WS (Straps)
T-Bar Row: (Weight is inc. Olympic Bar)
70Kg*10 WU
95Kg*10 WU
105Kg*8 WS (Straps)
110Kg*6 WS (Straps)
Shrugs: (All done using straps) (All those hater's I've a video of a 170kg shrug for 10 using the hex bar on my phone that can be uploaded)
120kg*10 WU
150Kg*10 WU
170Kg*10WS
200Kg*6WS New 6RM
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Good solid routine there, however I would replace shrugs with deadlifts for a better back workout and add the shrugs to your shoulder day
