Read this thread: http://www.T-Nation.com/tmagnum/readTopic.do?id=1510461
Seriously, this will answer a lot of questions and it will point you into the right direction. There is also a routine there that I think is pretty much perfect for you.
Hey guy,
From my experience it usually isn’t a good idea to train a muscle group every day, especially if you’re on the lean side, and you are. Even with limited workout equipment like you have to train with, your muscles need recovery time. When you train them you are basically tearing them down, they will grow when they recover from the workout you’ve given them. You grow while you sleep. Also remember to feed those muscles. Protein is a must, as is a well balanced diet. This lifestyle is all about being healthy.
Not to rag on you about the smoking and drinking bit, but make sure you do these things in moderation. If you are serious about putting on some size, consider quitting smoking. This will make a huge difference. Smokers tend to eat less. They also rob themselves of oxygen. And smoking changes your metabolism. I know these things from experience. I smoked for eleven years before I wised up to the fact that it just isn’t good. Besides, think how much money you’d have for healthy supplements if you weren’t spending it on smokes.
Just a little (not solicited) fatherly advice.
Prime
dude for someone who drinks smokes and works full time your in great shape. keep up the hard work but i would def recomend quiting smoking and drinking if your planning on being dedicated to bodybuilding.
you got a shoe?
Really funny. I’m sure this will now find its way into a beginner’s routine on bb.com
And lol on the “dominant arm making gestures” bit.
[quote]HotCarl28 wrote:
Ive prepared a sample routine for u its an A/B split to be done every other day
A routine
Crunches 4x50
V-ups 3x15
Side Bends 5x8 each side
Woodchops 6-12-25 drop sets x 3
Reverse Woodchops 6-12-25 drop sets x 3
Impact Training Kicks 3x10
(have ur training partner kick u in the abs as hard as he can for 3 sets of 10)
B routine
Hammer Curls 4x50
Drag Curls 3x15
Concentration curls 3x8 and 5x8
(do the 5x8 on ur dominant arm since ull be making gestures with it more frequently and hence it will be more noticeable to others)
EZ Bar Curls 6-12-25 drop sets
EZ Bar Preach Curls Forced negative with partner 5x5
Tricep Kick backs
10x10 explosive reps
you’re welcome
[/quote]