Please Crtiique Newbie .......

Training Bodybuilding
1

What’s up guys,
I have just found your website and it amazed the heck out of me. I think this is the best thing on the net being that most of the people on this forum are knowledgeable about most of the topics. I am a 23 year old guy from Malawi ( and no Madonna did not adopt me), and i am attending college here in S.C.

I currently weight in at 220lb while standing 6’4 and i would like to get some advice as far as the regiment i have been using for the past months that has helped me gain about 15 pounds. My main objective is to gain strength and mass.
My Routine is set up as follows;

Monday- 4 sets / 5 reps ( 90 sec rest)
Wednesday- 2 sets / 10 reps(30 sec rest)
Friday- 3 sets / 10 reps (60 sec rest)

The work out in order:
(I start/ end by Running about 1 mile)
Widegrip Deadlift
Flat Bench
Seated Cable Row
Incline Dumbell Press
Wide Grip Lat Pull downs
Dips
Shoulder Press
Barbell Shrugs
Bicep Curls - Dumbells & then Barbells
Tricep Pull downs
Leg Press/ Calf Raises

I also play basketball (full court) atleast twice a week.

2

My piece of advice first off would be this
read this and the links at the bottom

http://www.T-Nation.com/readTopic.do?id=817951

as for your w/o. Man read that thread and the links your are doing a ton in one day and I dont see a way the exercsies at the end could be getting near the attention they deserve more is not always better. You dont need or want to do evey exercise in one day narrow it down give them their due attention and call it a day use others another day

Readup and come back with more direct and newly educated ?'s

Phill

3

Oh and hows the diet its going to be huge at reaching your and any goal.

4

you say your main goal is to gain size and strength
I dont think running a mile before/after each workout will help with this,
You should be getting plenty of cardio playing full court basketball twice a week.