Hey guys, i joined this site because i just got a membership to my university's gym because i'm trying to bulk up for rugby next season. I'd like to get up to about 75kg (165 pounds) or more within about 6 months.
I'm 18, about 5 foot 9, about 175cm (5 foot 9), 68kg (150 pounds).
I've been going to the gym for about a month, and after doing a bit of reading on this site i decided to do a 5x5 based regime.
At the moment my 5 rep max for bench is 75kg (165 pounds), squat is 100kg (220), and i haven't started doing deadlifts.
My programme is:
Monday: chest (bench, incline dumbbells, decline barbell, flies)
Tuesday: back (bodyweight pullups, bent-over barbell row, seated upright row, machine pulldowns)
Wednesday: Shoulders and traps (seated vertical dumbbell press, military press, lateral raise, shrugs)
Thursday: Arms (preacher curls, concentration curls, machine curls, skull crushers, kickbacks, rope pushdown)
Friday: legs (squats, leg press, hamstring curls, seated calf raise)
Any comments or tweaks to my program are welcome.