Hello there,

I am 28 years old 11 stone and around 5 ft 7". Im after putting on some bulk and looking good with it. I have worked out before so i`m not skinny but not big either. I have a multi gym in my garage and some free weights and am hoping to get a bench and bar in there next month. I`ve designed a workout for myself and im hoping you would be so kind as to give me any advice on where I could improve it :-

Monday- Press-ups 3 x 20, Pec Deck, Chest Press, Low row

Tuesday - Tricep pushdowns, Lat pulldowns, Bicep Curls, Crunches

Wednesday- Cardio

Thursday - Free Weights- dead lifts, raises, tricep work

Friday - off

then repeat the program, It seems a little sparse to me? what do you think ?

Thanks very much

btw, ive been doing 3 sets of 10 increasing the weight

What are your goals?

IMO at your size you shouldn't be doing much more than your compounds, a couple of iso's being a possibility at the end of your workout. Your routine is based around iso's and I doubt you'll see much progress like that.

Squats, deads, bench, chins and dips are what you need more of in there

Thanks for your response,

So I need to shift my focus to compound in order to bulk up and then finish with iso`s maybe. I`ll check the forum for compound exercises and rethink my routine.
In terms of my goals, once I have a routine sorted ( might take a while!) and understand what each exercise is my intention is to have a healthy body with good muscle definition, I want to put the effort in so I get a good body out of it. A stocky but fit looking physique. does that make sense...?!
Thanks again

Hello again,

Ok, ive took your advice, I now understand compound and isos and see how they apply to me. Could you see what you think of this routine please !

Mon - Chest, + iso press ups, dips, bench press

Tue - Cardio

Wed - Arms + Back close grip chinup+pushups, dips, twist dumbell curl, chin up, pull down, dead lift , row

Thurs - isos

Friday Shoulders + legs mil press, hang clean+ press, Arnold press, barbell squat dead lift, lunges.


Sat- off

Sunday - Cardio

Thats it!, I`m not sure what they all are yet! but i`ll search around for info. Any advice on this workout would again be grateful, will it bulk me up and give me good shape?

Thanks a lot