Day 1 week 1 new routine

Hi,

today I'm going to start my new routine. I haven't trained for 4 weeks because I was on holiday. My goal is to gain some weight. The routine I'm doing consists of some basic movements. I'm also using the principle of cheating.

Monday-Wednesday-Friday
1)(cheating) Bench press
2) Squats
3)(cheating) Bent rowing
4)(cheating) Barbell curls
5) Tricep extensions
6) Deadlifts
7) (cheating) upright rowing

I already used a similar routine but I used to do low reps (6-8), now I'm gonna try to do high reps (9-15) (cfr. Jack Delinger). So I'll pick a wheight which I can handle for 3 sets of 9 reps and I'll work up 'til I can do 3 sets of 15 reps. When I can do 15 reps I'll pick a higher weight etc.

I hope the routine works. I'll be doing this routine for 8 weeks or so, then I'm going to add some other exercises like incline bench press, behind the neck press, lat pull downs,...

Before I went on holiday these were my stats:
1m75
-weight: 73,5 kg (162 pounds)
-biceps: 38 cm (15 inch)
-chest: 106 cm (41,7 inch)
-waist:80 cm (31,5 inch)
-legs: 56 cm (22inch)
-neck: 37 cm (14,6 inch)
-calves: 36 cm (14,2 inch)
-forearms: 30 cm (11,8 inch)

lifts:
bench press: 6x 125 kg (275 pounds)
barbell curls: 6x 58 kg (128 pounds)
behind the neck press: 6x 70 kg (154 pounds)
squats: 6x 150 kg (330 pounds)

my goal with this routine (the Ideal Classic Physique measurements for my height):
-weight : 75 kg (165 pounds)
-Biceps : 39 cm (15,5 inch)
-chest : 111 cm (44 inch)
-waist : 76 cm (30 inch)
-legs : 56 cm (22 inch)
-Neck : 39 cm (15,5 inch)
-calves : 39 cm (15,5 inch)
-forearms : 31 cm (12,2 inch)

I also follow a high protein diet of 2800 calories (40% protein - 50% carbs - 10% fats).


Best wishes,
Bruno


me on holiday




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