Monday - Chest + biceps

Bench press x3 10 - 6
Flys x3 10 - 6
Incline Dumbbell x3 10 - 6
Chest dip x3

Concentration Curls x2 10 - 6
Dumbbell Curl x3 10 - 6
Forearm Curl x3 15 - 10

Wrist curl x 2 15 - 10
Reverse wrist curl x2 15 - 10


Tuesday - legs

Squat x3 10 - 6
Hack x3 10 - 6
Calf Raises x3 15
Straight Leg Dead Lift x3 10 - 6

Wednesday - rest


Thursday - Shoulder + triceps

Front Deltoid Dumbbell Raises x 3 10 - 6
Shoulder press x2 10 - 6

Dumbbell Deltoid Lateral Raises x3 10 - 6
Upright Row x3 10 -6

Rear delts (trying to hammer these as there are sooo much weaker than any thing else!)
Bent Over Rear Deltoid Raises x4 15 - 12
Seated Bent Over Rear Deltoid Raises x4 15 - 12
barbell rear delt row x4 15 - 12

Close Grip Bench Press x3 15 - 10
Skull Crushers x3 15 - 10

Friday - Back + Trap

Bent over row to stomach x3 10 - 6
t-bar rows x3 10 - 6
Pull over x4 10 -6
Deadlift x3 10 - 6
Shrug x 3 10 - 6

Sat -
Ab work
Bent Over Rear Deltoid Raises x4 15 - 12
Seated Bent Over Rear Deltoid Raises x4 15 - 12

Sunday - Rest


DIET

7:30 -10gL-Glutamine, Protein drink 1scoop, 100G oats

10:00 - Nuts 1oz 14g raisins

12:00 - 200g tuna , Jacket potato

3:00 - 200g tuna, Jacket potato

5:30 - 2 CHICKEN breast, Broccoli 100gs, 2 Carrots, potatoes boiled 150g

6:30 - Pre work out -  weight Gain drink (40g carbs and 40g protein)

7:00 - Work out here  -

8:30 - Post Work out - weight Gain drink with 10g Creatine (40g carbs and 40g protein)

10:00 -  10g L-Glutamine, 1 Scoop protein drink(20g)

and of course drink lots of water in the day! managing 3-4 litres a day!

Hopfully not over training and hitting enough muscel groups...! as always comments and suggestions welcome!  

I will try and get some messurements done!

Keep on track mate . hope to hear some good progress  

i am out for a month! Rotator Cuff sprain! frickin sux!!   so just sticking to cardio...

Rested for a week, getting frustrated about not being able to work out for a month going to start off really slow hopefully to keep some size and strength! just going to see how I get on this week!

got rid of most over head movements as it hurts waaay to much!

Monday - Chest + biceps

Bench press x2 reps 20, 10 @ 10kg
Flys x2 reps 20, 10 @2kg

Concentration Curls x2 reps 20, 10 @3kg
Dumbbell Curl x2 reps 20, 10 @3kg
Forearm Curl x2 reps 20, 10 5kg

Wrist curl x 1 10 5kg
Reverse wrist curl x1 reps 10 5kg
30mins of cardio


Tuesday - legs

cardio

Wednesday - rest


Thursday - Shoulder + triceps

Front Deltoid Dumbbell Raises x 1 reps 10 @3kg


Dumbbell Deltoid Lateral Raises x1 reps 10 @3kg
Upright Row x1 reps 10 @10kg


Bent Over Rear Deltoid Raises x2 reps 10, 5 @3kg


Close Grip Bench Press x2 reps 10, 5 @5kg
Skull Crushers x2 reps 10, 10 @5kg

30mins cardio

Friday - Back + Trap

Bent over row to stomach 2 reps 20, 10 @10kg
t-bar rows x2 reps 20, 10 10kg
Shrug x 1 reps 10 @10kg

30 mins cardio

to be continued..........

shoulder is meesed up hurts way to much now... going to rest for a few months untill better! *hugs dumbells good bye*

Jonny, you're doing the wisest thing, resting the injury.  I didnt do that when I had hamstring problem, went back too early and the dmn thing went again, only worse this time! Now I'm only suffering from an "anterior cruciate ligament strain" which had buggered up my cardio! Keep popping onto the forum though, Jonny.

wow wow hold your horses johny boy!

Dont quit.. just "change" things..

Do stretching with your bodyparts through out the day to help with the flexiblity and if i was u..instead of the weights for a bit then.. try swimming! And you can still do cardio.. i wouldnt stop complety or if u do only for a week or two.. if it still hurts alot after then were talking going to a physio.

I had a bad back.. i moaned about it.. saw a physio 3 times in a week..and was better

The NHS and services like physio's are there for this reason.. injurys..use them!

I am doing my cardio still, only damn thing that does hurt my shoulder as much. might try swimming and will defo look into a phsyo...

must admit resting it has help it day to day!

Cheers guys!

Hows the old shoulder?

Shoulders a lot better now haven't touched the weights for month plus now, just been doing cardio and a few rotator cuff stretch's. going to start my routine back up next week but starting slow and quite light so I don't injure myself again!

its been nice having a month off, my body feels fully repaired and ready to go!

Also been on holiday for two weeks, chilling out in Greece!!

Glad to hear the progress. I've been off training for nearly 3 weeks now. Got a physio appointment for the buggered knee on Aug 1st. Doctor said that weights are out! As they put undue pressure on the knee. I didn't know I could be so frustrated!     Meanwhile my weight is slowly but surely creeping up.