help on work out...

[CBR600F2]

any reply would help.. i just started about a month ago. last time i worked out was about 2 years but i had to stop . last month i was 156lbs and now im 164lbs. i take cytogain replace meal 3 times a day and eat about 3 times also... eating boiled eggs, oatmeal,pasta,chicken, friut, bananas.. ect.. dont really know what to eat thats healthy and make me gain weight and suggests would help...

work out routine

day 1 biceps, back,traps
day 2 chest and tris
day 3 legs
day 4 off
day 5 repeat day 1
abs everyother day

i do 3 different workouts for each body part.

long term goals: i wanna be 180lbs with 6 pk and muscle mass bench 220
short term goals: feb:05 170lbs- bench 185
i work out at about 10pm but still get my 8 hours of sleep everyday..


thanks joshua

 

[Stinn]

So you work out 5-6 days a week? 4 on 1 off right? That seems like alot but maybe you can train like that. I think most people are best around 4 days a week of training but some people can workout every day. I would just watch out for signs of over training.

 

[dedicatedmuscles]

umm..you don't do shoulders? just wondering..
nice work out routine...
may we know what 3 workout you do for each body part?

 

[gottabadrash]

throw shoulders in your day off and take bis away from back if u can.. try to train back traps forearms and rear delts in one day

 

[pullinbig]

throw shoulders in your day off and take bis away from back if u can.. try to train back traps forearms and rear delts in one day

why would yu take bis away from back day? why would you do shoulders on a off day?

 

[blackbeard]

not really a day off if you do shoulders?

 

[gottabadrash]

sorry i should of clarified myself better.. first off.. if you train 4 days try for 5 if its overtraining then stop immediately.. i noticed that you dont have any mention of shoulders. so maybe throw them in on an off day or squeeze some military presses and side raises in on chest day.. and throw rear delts in with back, the reason i say dont train back with bi's is from personal experience.. when i do back the rest of my body is shot im so drained from my back routine that i wouldnt be able to train bis as effectively so maybe on your off day do an arms routine just my opinion

 

[gottabadrash]

o and also if your dedicated to getting yor bench up do a mental trick that i did.. instead of 45 plates use the 35s and 25s.. if u can do 185 now dont just put a 45 and a 25 on each side put a 35 25 and a 10 mentally youll think your doing more and it will look like more.. it works for me i even put 2 1/2 plates on sometimes.. try that too if you dont wanna throw lots of l35s and 25s on do what you normally do but every week put 2 1/2 pound plates on each side it just may work.. lifting in my opinion is 90% mental