Any Advice?

[benmhowarth]

i have been training for a couple of months now, using CEE creatine and Protein concentrate 80. if anyone has any advice on how i could improove i would be grateful.
gym routine:

Monday- 3 sets of 8 reps on dumbell bench press decline, flat and incline
3 sets of 8 reps on flies
3 sets of 8 reps on biecep curls
3 sets of 8 reps on dumbell shoulder presses
2 sets untill failure on weighted sit ups

tuesday- 3 sets of 8 reps on latural pull down
3 sets of 8 reps on dead lifts
3 sets of 8 reps on biecep curls
3 sets of 20 reps on shrugs
left lifts untill failure

Thursdays - barbell bench press 4 sets of 8 reps or untill failure
3 sets of 8 reps on tricep dips
3 sets of 8 reps on flies
3 sets of 8 reps of biecep curls
3 sets of 8 reps on sholder press
3 sets of latural pull down untill failure
10 to 20 minute run

all sets are untill failure aiming to complete 8 reps, the weights i lift progress but i generally stick to theis routine. i use CEE creatine before the work out drinking water throughout the have a protein drink and oats post workout.

here are some photos of what i look like currently. sorry that some are so big.

[simon m]

Ben

That's one poor routine, no wonder you need help!

I'd advise you to train three times per week on the following split:


Day One

Chest & Triceps

Dumbell Bench Press 3 x 8
Decline Bench Press 3 x 8
Skull crushers 3 x 10


Day Two

Back & Biceps

Reverse Closegrip pulldowns 3 x 10
Dumbell Rows 3 x 6
Dumbell Curls 2 x 10

Day 3

Legs & Shoulders

Squats or Leg Press 3 x 12
Leg extensions 2 x 10
Leg Curls x 10
Military press 3 x 8


That's it. Do this for two months and report back

[benmhowarth]

thanks very much ill give it a go

[Jamessi88]

Quote

Dumbell Bench Press 3 x 8
Decline Bench Press 3 x 8

I often see that combination. Why a decline bench press?

[simon m]

Quote

I often see that combination. Why a decline bench press?

Decline are a very efficient chest exercise and flat are good for beginers as easy to master. You can also drop flat and add in inclines when you want.

If you're more advanced do inclines, declines and flat

[fletch]

Quote

Ben

That's one poor routine, no wonder you need help!

I'd advise you to train three times per week on the following split:


Day One

Chest & Triceps

Dumbell Bench Press 3 x 8
Decline Bench Press 3 x 8
Skull crushers 3 x 10


Day Two

Back & Biceps

Reverse Closegrip pulldowns 3 x 10
Dumbell Rows 3 x 6
Dumbell Curls 2 x 10

Day 3

Legs & Shoulders

Squats or Leg Press 3 x 12
Leg extensions 2 x 10
Leg Curls x 10
Military press 3 x 8


That's it. Do this for two months and report back

looks good, and looks simple, BUT i think the volume is a little low?

[simon m]

Quote

looks good, and looks simple, BUT i think the volume is a little low?

I always think that you should keep things simple for new guys.

You can always add reps, or add a set, but the less variable there are the better you can judge things.