My routine, and tuna.

[Terminus Est]

Yaaay! after a long search online, I found almost all the names (in english) of the exercises in my routine.
Tell me what you think, and If i´m missing something here.

SHOULDERS

-Dumbell Shoulder Press
-Front Raise
-Dumbell lateral raise
-Lever shoulder press

LEGS

-Sled 45° Leg Press
-Lying leg Curl
-Standing Calf Raise

BICEPS

-Dumbell Curl
-Cable Curl
-Scott
-Barbell Curl

TRICEPS

-Dumbell Triceps extension
-Barbell lying triceps extension
-Cable Pushdown
-Cable Triceps Extension

BACK

-Cable seated row
-Front pulldown
-Rear Pulldown
-Dumbell Bent over row

TRAPEZIUS
-Dumbell Shrug

ABS

-Incline twisting sit-up
-Crunch
-Vertical leg-hip raise

My workout plan is divided in 3:
Day1= Legs and Shoulders
Day 2= Trapezius, Back and Triceps
Day 3= Chest, biceps.

I do Abs every other day.
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A quick food question:

Is it good to eat a can of tuna (lots of protein, right?) right after my workout?

Or is it the same as if I´d eat it in any point of the day?

Thanks in advance, and, as usual... sorry for the crappy english.

 

[Double]

abs 2times/week is enough, it also takes time to regenerate. tuna after workout is better then in the morning and no protein after workout. but you should go for whey protein + fast carbs after workout.....educate yourselft more about nutirtion and buy whey.

 

[Terminus Est]

Originally posted by Double
educate yourselft more about nutirtion and buy whey.

About whey protein, I found 2 brands (btw, I live in argentina) American Force, and GenTech, have you ever heard of them? If so, which one is better?

And about the nutrition part, I read some good posts in the site, and more stuff online, but if you can recomend either a post or site, i´d greatly apreciate it!

 

[Double]

http://forum.bodybuilding.com/ has good nutrition advice....but basically eat protein every meal and keep the fat pretty low. you can also check out work out journals what the poeple actually eat(but don't check out mine, i'm too lazy to write it down)

i don't know the brands, i would go for that which is cheaper+tastes better...

btw hope your soccer team will do better next year, was always a argentinia supporter hehe!

 

[Terminus Est]

Thanks for all the info Double!

Btw, If we dont win the next world cup, the whole team is going to suffer....

 

[Double]

nah argentinia is fine man but the world cup will stay in germany, sorry dude=] home advantage and strength will make up for our lack of technique

no prob man, if you have created a new nutrition plan post it and i will critique the details.

 

[Terminus Est]

Originally posted by Double
the world cup will stay in germany, sorry dude

Its so sad to see people living in a fantasy world

Well, i´m working on my nutrition plan, I´ll probably get it done by wednesday, so I´ll post it next thursday.