Bodybuilding.net - Bodybuilding Forum

Ok, I'm not exactly a beginner but now that I've been working out seriously for a while, I have learned I don't really know much. I am 5' 5", 126 lbs. and am seeing results but wondering if I could be seeing more! I was wondering if anyone had time to tell me what I should be adding, subtracting or changing in my routine. As far as supplements, I only take flaxseed oil and a multi-vitamin. I'm thinking I should be taking something for muscle recovery but am not really sure what. I am wise with my nutrition and eat very healthy, but I don't know that I am eating enough protein. Someone suggested adding whey at the end of my workout so I am going to do this. Is there a specific brand I should be looking at? Also, should I look for low fat content? The fat issue is why I hadn't added as of yet. I drink a lot of water so this is good.

I know that I'm not working my body to failure (although I try) so I am thinking of upping my routine to BP 2x a week. Right now I am only doing each BP once a week except for abs which I do everyday. I do my strength training 4 days a week and I walk on an incline treadmill 3 days a week for 45 minutes a day. Should I be adding excercises to my tricep, bicep, and calf work out? Also I have nothing for glutes really in this routine, does anyone have any suggestions? This is one body part I really want to hit hard. How many different excercises should you do for each BP? This is what I do for strength...

Monday - Chest
Machine Chest Press- 4 Sets/8 Reps
Pec Deck Flyes-3 Sets/14 Reps
Machine Incline Chest Press- 2 Sets/16 Reps
Triceps
One-Arm Dumbbell Extensions-3 Sets/8 Reps
Rope Extensions- 3 Sets/11 Reps
Abdominals
Hanging Leg Raises- 2 Sets/20 Reps
Hanging Knee Tucks- 2 Sets/20 Reps
Crunches-3 Sets/40 Reps

Wednesday -
Thighs
Angled Leg Press- 4 Sets/10 Reps
Lying Leg Curls- 3 Sets/10 Reps
Standing Leg Curls- 2 Sets/14 Reps
Leg Extensions- 2 Sets/17 Reps
Calves
Donkey Calf Raises-3 Sets/10 Reps
Lower Back
Hyperextensions III
Abdominals
Hanging Leg Raises- 2 Sets/20 Reps
Hanging Knee Tucks- 2 Sets/20 Reps
Crunches- 3 Sets/40 Reps

Friday -
Shoulders
Machine Shoulder Press- 3 Sets/8 Reps
Machine Lateral Raises- 3 Sets/13 Reps
Trapezius
Dumbbell Upright Rows- 2 Sets/8 Reps
Dumbbell Shrugs- 2 Sets/16 Reps
Abdominals
Hanging Leg Raises- 2 Sets/20 Reps
Hanging Knee Tucks- 2 Sets/20 Reps
Crunches- 3 Sets/40 Reps

Saturday -
Back
Close-Grip Pulldowns-4 Sets/ 8 Reps
Wide-Grip Front Pulldowns-3 Sets/10 Reps
Machine Pullovers- 2 Sets/13 Reps
Biceps
Standing Alternate Dumbbell Curls-3 Sets/8 Reps
Cable Curls-3 Sets/11 Reps
Forearms
Dumbbell Wrist Curls-2 Sets/10 Reps
Abdominals
Hanging Leg Raises- 2 Sets/20 Reps
Hanging Knee Tucks- 2 Sets/20 Reps
Crunches- 3 Sets/ 40 Reps

Also, another question...What does it mean when a person describes an excercise and says "supersetted with" and then names another excercise? Is this a could routine or should I change something? If anyone can give me any pointers I would really appreciate it. Thank you....

I would suggest more protein shakes. I am taking Optimum Nutrition and it is low on fat and I have about three protein shakes a day. The most important one is post workout. I also take creatine ethyl ester and I am seeing good results from that supplement too. Also for a workout I would switch over to a fullbody workout like Rippetoe's Starting Strength. Something that is based on squats and deadlifts. I use to do split body part workouts and saw results, but for someone starting out it is best to go with a starting strength workout routine. My knowledge is limited and some other guys will chime in more, but thats my contribution. Good luck with your workouts.

__________________
"You can succeed if nobody else believes it, but you will never succeed if you don't believe in yourself."
-William J.H. Boetcker

22 yrs old
6'3 220lbs
Goals: Add lean mass and cut body fat.

Being I'm female, would I still want to take that many shakes a day. I can't even imagine being able to take in that much. Also, when you do full body, you do it 3x a week correct?

My bad, I didnt realize you were a female. I am not sure what the recommended amount of protein shakes would be for someone like you...I am a 220lb guy so im sure I require a lot more protein then you!

And yes I am doing my full body workout 3x a week.

What are your goals? Are you trying to become a female bodybuilder or just get in better shape? We need info like this to help set you in the right direction.

Squats and lying leg curls hit the glutes a lot.

Well I'm not trying to become a bodybuilder, but I would like my body to become more sculpted. I am small and not in need of any weight loss, but I do not feel as if I look "tight". I am trying hard to achieve the sculpted, tone look. I love the feel that weightlifting gives you; I just don't know enough to make the dramatic effects happen.