| Brief overview (Criticism Welcome!!!)
Hello!
I've been trying to gain weight. This is what I am doing each day and am usually eating. I also will post pictures up in a couple days since I am brand new to this! Criticism is welcome!
I'll provide an overview of what I usually do for each muscle group. I may be missing some due to the fact that I never log my workouts! It's just natural to walk into the gym and know what day it is and what's the routine!
Abs, Biceps, Triceps.
Abs-->The machine-50lbs. 3reps 20 times each.
Then I go to 35lbs, 2 reps, 20 each. (Depending on how I feel or I stay at 50lbs)
25lb holding in hand one hand and leaning the other way. 5 reps 10times each.
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Biceps: On a tilted ledge (Ie. No Cheating is possible!)
15lbs-5 reps, 10 times per rep.
-->This is becoming easy so next time I will do 15lbs and 20lbs.
--->Biceps Machine
35lbs each arm; 5 reps, 10 times
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Triceps: (Machine and Free)
Side motion-30lbs; 5 reps, 10tims.
10lbs over head one arm-5 reps, 10times.
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BACK/Shoulder day! (my favorite)
Lats-Pull Downs (Machine)
75lbs--5 reps, 10times or more.
Lats-slight bend forward and lifting bar towards chest (Free weights)
30lbs- 5 reps, 10 times each.
Lats-Machine-One Arm-->80lbs; 5 reps, 10 times
Shoulder Press- 65lbs; 5 reps, 10 times each.
Shoulder/Arm Raises (Free Weights) (to the side)- 10lbs; 5 reps, 10 times each
Shoulder/Arm Raises (Free Weights) (in front)- 10lbs, 5 reps, 10 times each
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Chest:
Inclined Chest Press- 45 (bar) + 5's on each side= 55lbs; 5 reps, 10times
Machine- Chest(pushing away)-55lb, 5 rep, 10 times
"Fly Machine"-->40lbs; 5reps, 10times (May be more...haven't done this in a while)
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Legs:
Leg Press (Machine)--150lbs ( I used to be able to squat 175---my goal 200)
5 reps, 10 times.
Inclined Leg Press (Free Weights)-45lbs; 5 reps, 10times. + the weight of the machine. (Want to do 100)
*Quads Raises: 80lbs; 5 reps, 10times.
*Hamstrings- 30lbs; 5 reps, 10 times
*Calves- Free Weights-145lbs; 5 reps, 10 times
Machine sitting- 105; 5 reps, 10 times
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Depending on the day I'll increase weight usually the 2nd rep, and on the last rep I usually decrease the weight to a lower weight and then do as many as I can until the muscles can't go anymore.
I usually leave the gym where I my muscles feel like rubber! (Not always a good thing but majority of the time I workout that hard)
Any criticisms or any other exercises that I can do for each group? I want to keep switching them up. I do cardio too, so don't worry about that! Im just focussed on gaining weight. I have some unbeievable goals as a female but I know I will make them.
Thank you!  | 
