Hello everybody I'm a new member of this board
and I have my workout that I have to show you.
Well, I want you guys to comment about it. (Is it OK?)
I am 20 yrs old Height 181 cm Weight 69 kg(body fat 16 kg -*-) I have extomorph body
Target : gaining muscle as much as I can in 3 months, lean, more stronger
(You can comment anything about my workout routine that I will arrange in proper way.)
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I workout 4 days/week 2 times of muscle part/week (workout day: on wed,thurs,sat and sun)
I workout by using the High Intensity Training program (6-8 reps/ 1 set for each part)
Wednesday and Saturday Chest - bench press(or peg dec which one is better?), incline press
Abs - crunch, leg raise
Shoulder - press behind neck, lateral raise, front raise(or bent over lateral raise is better)
Traps - shrug, upright row
Tricep - press down, machine tricep extension
Thursday and SundayBack - bent over barbell row(or hammer row which one is better), hyperextension(or deadlift is better), chin
Bicep - barbell curl, incline dumbbell curl, hammer curl
Legs - squat, leg press, leg curl, calves raise
After workout for each day, I continue exercising with cycle or running about 30-45 mins
(If I burned by doing interval training is it good or not?)(save the time)
(Do I workout heavy? I mean 2 day/each part/week)
(limit time no longer than?)
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Food/dayI eat eggs at least 4-5 eggs/day with 3 yolks, a cup of rice with Thai foods(I am Thai.)
NO FOOD SUPPLEMENT----------------------------------------------------
Thank you very much for all your comments
