Hi,

My names Chris and and im not from US so sorry if i make some mistakes. English is not my native language.

I'm 23 years old and stated working out like I'd say 15 month ago. First 7 months was really bad tho, I had really bad workout routine and my diet wasn't good. Now its getting better.

Last 4(?) or even 6 month I've been using 5x5 routine. It looked like that:

M:

Squat 5x5
Bench 5x5
Pendley Row 5x5

+cruls/dips superset - 3-4 sets

W:

Squat 4x5
Inclide Bench 4x5
Dead lift 4x5

+ chinups, +somthing for shoulders
F:

Squat 4x5 1x3 1x8
Bench 4x5 1x3 1x8
Pendley Row 4x5 1x3 1x8

+cruls/dips superset - 3-4 sets

Yea I've done like nothing for ABS, sometimes worked out at home.

I was starting with light weight and last set was max set for a day, was trying to add like 5lbs every week.

The biggest prolem with this wokout is that I've been using it for so long. Also I think my shoulders are'nt looking good atm.

What routine would you recommend? I'm working on my diet every day, and really want to bulk up and gain some musscles in next 6 month.


I think I prefer FBW routines, but maybe split is fine also, thing is, when did split my diet was bad, so can't really say if my workout was bad.


One more thing that's really important. How much should I sleep everyday. I guess here's a prob too. Now I'm not really happy with my progress, but I sleep like 4-5,5hr on av. Is sleeping very important as well, how long should I sleep?

Thanks for replyes, If you have any other questions fell free to ask.

peace