Hy guys and scott...pls tell me something... i am male i dnt know why its showing female :P

• Monday: Back/Biceps
• Tuesday: Chest/Triceps
• Wednesday: Legs/Shoulders
• Thursday: Back/Biceps
• Friday: Chest/Triceps
• Saturday: Legs/Shoulders
• Sunday : Off......................... hy i am new here...but i am ur fan since 2016...i was 46 kg at that time then after 4 months i went to 57 kg... after that i got injury in my leg due to small accident...after that i am not that much regular to gym like i go 1 month then skip for 3 months..or i go 2 weeks then skip for 4 weeks or sometimes straight 6 months skip...
• but now i have decided to be regular and i am 57 kg now...want lean gain and want my ideal weight 65 kg
• i want to know is that split okay?? for me... i mean they say twice a week each muscle gives good result so if i follow above mentioned split ...will that work for me???....
• My current lifting capacity is... 22 pounds DUMBELL CHEST PRESS(in one hand)...15 lbs INCLINE DUMBELL CHEST PRESS(in one hand)....squat of 5.5 lbs plate(in one side)...bicep dumbell curl of 15 lbs in one hand....
• AND I AM TRAINING ALL THE MUSCLE PER DAY LIKE ON TUESDAY HITTING ALL 3 PACKS IN CHEST AND ALL 3 HEADS IN TRICEP...LIKE THIS....
• so please brother tell me if this is okay for me or not....
• i am taking 8 hours sleep per night and proper nutrition... 

@rexloud your routine can definitely work man! But you will only see the results you want to see if you stay consistent. Taking big long breaks won't be good your gains!

Just remember to eat in a calorie surplus. I see you're a PLATINUM member so I hope you're taking advantage of the @mealplan app!

Have you thought about doing the PPL program too? Pretty much the same as what you're doing now, just that shoulders will be on your PUSH day instead of your LEG day.

okay bro... i will start ur pull push program from next monday maybe....i have few more questions pls tell me about that....

A. shoud i take my post workout whey protein with water or milk...as i am on gainig mode...want to gain 19 lbs... but a lean gain...right now m taking it with milk....

B. what is the science of reaching a muscle at plateu..can my muscle reach at plateu at 11 inch bicep???? i mean can my bicep reach at plateu at 11 inch or it will reach at plateu on 15 inch....

C. today i did my bicep workout and i did this workout....

https://www.youtube.com/watch?v=WfDXFf80pq8&t=306s

this is plateu breaker routine can i do this normally?? or i shud do it when i reach plateu...

i did this last week

https://www.youtube.com/watch?v=lRftKzJFPhk&t=59s

so can i use these workouts...???

D... i bought creatine but i am already drinking 2 kg milk so i want to ask is it safe to creatine??? i mean wont be it too hard for my kidneys??? as i am drinking 2 kg milk and with creating i will take 3 ltr of water atleast...so???

E... If its back/bicep day currently m doing back exercises...for 1 hour then next 1 hour bicep it is taking a lot time can i do like this ... LAT PULL DOWN ONE SET THEN ONE SET OF ANY BICEP EXERCISE THEN AGAIN LAT PULL DOWN FOLLOWED BY 90-2 MIN REST FOR LAT PULL DOWN AND BICEP EXERCISE TOO..i mean can i mix them???

f...whenever i serch something related to fitness or bodybuilding i see an add of ATHLEAN-X... i personally dnt like him dat much what he wants to say i never understood.. still he has 6.MILLION SUBSCRIBER...and YOU ARE BETTER THAN HIM 10X.YOU EXPLAIN THINGS MUCH BETTER THAN HIM..still have 2m million subscriber...so kind of not fair.... maybe u shud use PAID ADVERTISEMENT like him....maybe it will help you growing ur channel fast...!

AND I FORGOT TO TELL MY LEVEL OF LIFTING..i dnt know what level i am i started gym 2 years ago...gained around 19lbs then got my ankle sprained at home then i was at bed rest for about 3 months...then i am ir regular to gym sometime i goto gym for 2 week then dnt go 4 weeks sometimes i goto 1 month then skip for 4 months something like that but i am regular from 2 weeks and will be regular !... i can lift 22 pounds DUMBELL CHEST PRESS(in one hand)...15 lbs INCLINE DUMBELL CHEST PRESS(in one hand)....squat of 5.5 lbs plate(in one side)...bicep dumbell curl of 15 lbs in one hand....

pls answer my all questions..thanks in advance....

@rexloud

A. Both options are fine. If you need extra calories from milk, use it. If you're already hitting your calories and don't need the milk or can get the calories from some other food, just use water. Whatever works best for your @mealplan!

B. That's all to do with genetics my bro. Everyone is different. Just always endevaour to improve!

C. If you've hit a plateau, then use this workout. But if you see good gains from it once you start doing it, it can be a regular routine until you hit a plateau with it, in which case then you would change something again like that routine from the Best Biceps Exercise video!

D. You're drinking 2kg of milk? Per day? As in 2 liters? That's a lot of milk man! Taking 5g of creatine daily should be fine UNLESS you have a pre-existing kidney issue.

E. Yes you can superset them! It will mean you won't be able to lift as much weight but it's a great way to save time! Your biceps portion of your workout shouldn't take an hour though. You should only need around 30 minutes to hit your biceps!

F. Haha thanks for the kind words man! That really means a lot! We are still growing our community!

Being more consistent with your training will help you see the best results possible my friend. If you keep stopping and starting you'll never maintain your results. But now that you are here, hopefully we can keep you on track!

Day 1: Back, biceps - 4, 3 exercises, 3-4 sets, 6-15 reps.

Day 2: Chest, triceps - 4, 3 exercises, 3-4 sets, 6-15 reps.

Day 3: Rest.

Day 4: Legs - 5 exercises, 3-4 sets, 6-15 reps.

Day 5: Shoulders - 4 exercises, 3-4 sets, 6-15 reps.

Days 6-7: Rest.