Training Assitance / Advice Required

[mr-mixalot]

Good Morning, I was wondering if anyone can assist with the following

Please bear with me this post may be long

I'm presently fasting (personal) and have dropped down to 80kg which I am happy with, I tend to do light weights approx 2hr after I open my fast and take 30g whey protein after I train.

Once I finish I'm back at the gym proper and want a workout that will keep me in shape but also help me bulk up a little, I will training approx 70 min a day incl 5min cardio warmup. I also take Hurricane XS after I finish although I'm thinking of adding 10g of BCAA 10-15 mins before I train.

I prefer to train on Mon, Tues, Thurs and Sat (Play 5 a side football on Weds for 1hr)

Can anyone recommend an intermediate routine / regime that I can follow to target all my muscle groups please and keep me in shape please

Thanks for reading all the way to the bottom, LOL

[Stickman]

have a look at WS4SB3 thats a good 4 day programme that hits all muscle groups 2 times a week

[mr-mixalot]

Thanks for the reply

[SpiderDan]

Why do you need an intermediate routine? I think you'd be better with beginner.

[mr-mixalot]

Quote

Why do you need an intermediate routine? I think you'd be better with beginner.

Morning, you may be right my friend (excellent guide BTW) but I'm no gym virgin, been going off / on for the last 15 years and I'm gonna be 40 on my next birthday

I've had a look at WSFSB3 and have put together a routine I think I can handle, let me know what you more learned members think


Workout 1 (Monday) - Upper Body
* Flat Dumbbell (DB) Bench press 3 x 6 (This means 3 sets of 6 reps)
* Barbell Row 3 x 6
* Incline Barbell (BB) bench press 2 x 10
* Lat Pull down 2 x 10 (* will do wide grip chins here )
* Seated DB shoulder press 2 x 10
* Barbell curl 2 x 10


Workout 2 (Tuesday) - Lower Body
* Squat 3 x 6
* Good Morning 3 x 6
* Leg extension 2 x 10
* Seated calf raise 3 x 6


Workout 3 (Thursday) - Upper Body
* Incline DB press 3 x 6
* Pullup 3 x 6
* Flat BB bench 2 x 10
* Cable row 2 x 10
* Seated shoulder press 2 x 10
* Barbell curl 2 x 10
* Close grip bench press 2 x 10


Workout 4 (Saturday) - Lower Body
* Deadlift 3 x 6
* Leg press 3 x 6
* Leg curl 2 x 10
* Standing calf raise 3 x 10

I'm gonna take 10g BCAA before I train and 30 - 40g of Hurricane XS after which should be sufficient or should I increase my intake

Thanks