Hiya.. my first post here.
I'm 5'11" and weigh 175 lbs. I've gained 10 lbs in the last 2 months thanks to working out/eating/protein shakes.
I've mostly been working out my upper body/back/arms.. once I'm happy with my upper-body I start working on my legs.
Here's my workout:
Monday: (Push day)
3 sets of 40 lb dumbells seated military press 8-8-8
3 sets of 40 lb dumbells incline press 8-8-8
3/4 sets of 55 lb dumbells flat bench 8-6-6-4
3 sets of one-arm tricep extensions (behind the my neck, straight up) with 20 lb dumbells. 8-8-6
3 sets of tricep pulldowns with my weider crossbow 10-8-8
Tuesday: off day
Wednesday: (Pull day)
3 sets of rows with weider crossbow (not sure of weight, just set it to good resistance) 8-8-6
3 sets of lat pulldowns with weider crossbow (again, not sure of weight) 8-8-8
3 sets of 40 lb dumbell bent rows 8-8-8 (sometimes 6 with left arm on last set)
3 sets of 25 lb dumbell curls 10-8-8
Thursday: off day
Friday: (repeat monday and continue routine every-other day)
Also, 1 hour after every workout, I drink a GNC whey-protein shake with 1% milk) I eat well and take GNC mega-men vitamins.
my goals: Nice broad back, bigger chest, bigger arms, bigger forearms, maybe another 15-25 lbs of weight.
tools of the trade: (no barbells) (1) 15 lb dumbell, (2) 20 lb dumbells, (2) 40 lb dumbells, (2) 55 lb dumbells, Weider Crossbow system.