New Routine...wat u think?

-RAJ-'s picture

This is my new routine..its time to change as i was on my old one for at least 2 months...
My new routine is a 4 day split...

Monday: Legs and Shoulders

Legs:
Quad Extention 4 X 10
Hamstring Curl 4 X 10
Leg Press 4 X 10
Calf Extention 4 X Max

Shoulders:
Seated Shoulder Press 4 X 10
Side Laterals 4 X 10
Front Raises 4 X 10
Rear Laterals 4 X 10
Shrugs 5 X Max

Wednesday: Chest and Triceps

Chest (Greg Plitt routine):
Incline Press superset Incline Fly 4 X 10
Flat Press superset Flat Fly 4 X 10
Close Grip Dumbell Press 4 X 10
Chest Dips 3 X Max

Triceps:
Dumbell Skull Crushers 4 X 10
Kickbacks 4 X 10
Rope Pull Down 4 X 10

Friday: Back and Biceps

Back:
1 Arm Dumbell Row 4 X 10
Deadlifts 4 X 10
Lat Pulldown 4 X 10
Cable Row 4 X 10

Biceps:
Seated Alternating Dumbell Curl 4 X 10
Seated Hammer Curls 4 X 10
Close Grip Dumbell Curls 4 X 10

Saturday: Abs and Cardio

Abs:
Circuit training x 5
a. Lying Leg Raises (Swiss ball between feet) 20 reps
b. Swiss ball reach (Swiss ball between feet, finger tips reach out to touch the swiss ball) 15 - 20 reps
c. Russian Twist with 5 kg dumbell 10-15 reps
d. Butterfly Crunch

Cardio:
10 minutes of skipping + 15 minutes of Shadow Kickboxing

As for my diet, it is something like this:

Meal 1: Protein Shake (25g) + Oatmeal + Glass of Milk
Meal 2: Apple + 10 Almonds
Meal 3: Chicken breast + rice/pasta/bread + veggies
Meal 4: Peanut Butter sandwich + 10 almonds
Meal 5: (Post workout) Protein Shake (25g)
Meal 6: Chicken/Fish + Rice/Bread/Pasta + Veggies
Meal 7: (Before Bed) Glass of Milk

So this is my routine and diet plan. I'm NOT training to be an IFBB Pro but more a fitness model like Julien Greaux or Clark Batram. Pls let me know what u think.

Thanks!!