help please. looking to build muscle

[yoggumz]

i am looking to build lean muscle and lose body fat this winter.
i have created this training programme and i was hoping if experienced people could tell me where it could be improved.

Day One: (chest and back)

Bench Press - 4 x 6
DB Press - 3 x 8
chest dips - 3 x 8

Bent over row - 4 x 6
Cable Pulldown - 3 x 8
Deadlift - 3 x 8
chin ups 3 x 8


Day Two: (legs and abs)

Squats - 4 x 6
Lever leg extensions - 3 x 8
Calf Raises - 3 x 8
good mornings - 3 x 8
lever lying leg curl - 3 x 8

leg raises - 4 x 8
crunches - 4 x 12


Day Three: (shoulders and arms)

Standing Military Press - 4 x 6
barbell upright row - 3 x 8
lying tricep extension - 4 x 6
tricep dips - 4 x 6
bicep curls - 4 x 6
dumbbell curls - 3 x 8

Also if you could give me any tips on what foods to eat and what products to take that will improve results i will be greatful.



Thanks.

Josh

[stronglikewood]

The exercise choices look good but I woud never do dead lifts before a legs day. I'd either make chest and back the last day of the week keeping dead lifts on back day, or do

chest and biceps
back and triceps
shoulders, legs and dead lifts

foods-

meat- chicken, turkey, lamb, beef, fish
veggies- broccoli, carrots, spinach, tomatoes, peppers, onions
fruits- strawberries, blueberries, apples, oranges,
nuts- almonds, cashews

supps for a beginner if they have a good diet-

protein powder for around workouts: myprotein impact blend (cost effective comes in bulk)
Total milk and whey for other times of the day total milk and whey
fish oils if you don't eat much fish

That'd do a beginner ok I think

[aBhorsen]

It'd be worth alook at some of the beginner Stickies pal!

[Nicholars]

Quote

i am looking to build lean muscle and lose body fat this winter.
i have created this training programme and i was hoping if experienced people could tell me where it could be improved.

Day One: (chest and back)

Bench Press - 4 x 6
DB Press - 3 x 8
chest dips - 3 x 8

Bent over row - 4 x 6
Cable Pulldown - 3 x 8
Deadlift - 3 x 8
chin ups 3 x 8


Day Two: (legs and abs)

Squats - 4 x 6
Lever leg extensions - 3 x 8
Calf Raises - 3 x 8
good mornings - 3 x 8
lever lying leg curl - 3 x 8

leg raises - 4 x 8
crunches - 4 x 12


Day Three: (shoulders and arms)

Standing Military Press - 4 x 6
barbell upright row - 3 x 8
lying tricep extension - 4 x 6
tricep dips - 4 x 6
bicep curls - 4 x 6
dumbbell curls - 3 x 8

Also if you could give me any tips on what foods to eat and what products to take that will improve results i will be greatful.



Thanks.

Josh

Looks alright but I think your doing too much volume, maybe do less sets.....

What SLW said move deadlifts....

Do pull ups instead of cable pulldowns...

Wouldnt bother with lever leg extensions tbh...

Do something instead of crunches like prone bridges, or saxon side bends, loads of better things... youtube it, if you do do crunches macke sure you keep your lower back completely flat to the floor.

Upright rows are bad for your shoulders, do clean + press and rear flyes....

Way too much arm exercises do like 2 sets for those instead of 4 ..... depends how often you go but your arms will be too tired for the chest day etc and you dont need to do a million arm sets...

2 x hammer curls

+

2 x preacher curls... would be enough for biceps....

You might be beteer just following a program like stronglifts 5 x 5 or something

[elmo322]

As Nicholars said don't over complicate things. Training doesn't need to be this complex. This is a common mistake people make.

Use basic compound movements with a heavy and progressive weight. Go on to a mass gaining diet and cycle hypertrophy, strength etc. Look at some other threads for nutrition and a simple hypertrophy routine.