My Total Workout

[fit2be]

Im 6'2, 165 lbs, 11% Body Fat, 21 years old and I am interested in dropping my body fat to about 7-9%, and gain some muscle weight to be around 190-195 lbs. I have done research on accomplishing these goals but I would also like to get as much information from Pros as possible. In my teenage years I weighed 195 lbs this took place around the ages of 14-17. At 17 I went on a diet of mainlly cardio, sports and some type of weight training but nothing to serious, and I ended losing 50 lbs which droped my weight to 145 lbs. Now at this point I am once again ready to fully put my full attention to my weight training. With school out the way ill have the time.

I apologize if this is to much info but I would really appreciate any info as far as what type of workout as well as the type of nutrition I should go about.

My current workout plan that I started about 2 weeks ago consits of:

Monday: Chest; 1.Flat Bench Press, 2.Incline Press, 3.Dumbbell Flys
Abs; 1. Lower Ab work
Triceps; 1.Cable Pushdows, 2.Dips, 3.Tri Extensions

Tuesday: Back; 1. Lat Pulldowns, 2. Cable Rows, 3. Back Machine
Quads; 1. Leg Extensions, 2. Leg Press
Cavles; 1. Seated Calf Raises, 2. Angled Calf Raises

Wedsday: Shoulders; 1.Over Head Press, 2. Side & Front Raises, Reverse Flys
Abs; 1. Upper Ab work
Traps; 1. Behind Shrugs, 2. Side Shrugs

Thrusday: Biceps; 1. Barbell Raises, 2.Hammer Curls, 3. Alternate Cross Raises
Hamstrings; 1. Lying Leg Curls, 2. Standing Leg Curls
Forarms; "not yet started on them."

Friday: "what was done on monday."

Satuarday: Day Off

Sunday: "what was done on Tuesday."

2nd Monday: 'what was done on Wedsday."
2nd Tuesday; "what was done on thursday."
And so on.

Nutrition: I've been eating 5 Meals a day. Whole Weat Bread only before 4 pm, and mainlly Protein intake; Cottage Chesse, Eggwhites, Whole Weat Pancakes, Tuna, Protein Shakes Iso Pure, Penutt Butter, Rice Cakes, Veggies Mainlly Green ones Brocolie, Salads, Spinich, etc. Chiken, Turkey Burgers, & and once in a while Steak.


I know this is a long thread, but I would trully appreciate any help.

Thank you,

[Tiger85]

Your workout seems too intense - your muscles hardly get any rest!

You train biceps 3 times a week - that's too much. (back exercises include lot of bicep work).

Here's a simple 3-split I use and have found it pretty good:
Day 1: Chest/triceps
Day 2: Abs light
Day 3: Back/biceps
Day 4: Off
Day 5: Legs/shoulders
Day 6: Off
(Day 7: Off)

[fit2be]

Thanks for the Info do you happen to have any on nutrition.

[fit2be]

Any info on cardio.

[Intensity1974]

Originally Posted by Tiger85

Your workout seems too intense - your muscles hardly get any rest!

You train biceps 3 times a week - that's too much. (back exercises include lot of bicep work).

Here's a simple 3-split I use and have found it pretty good:
Day 1: Chest/triceps
Day 2: Abs light
Day 3: Back/biceps
Day 4: Off
Day 5: Legs/shoulders
Day 6: Off
(Day 7: Off)

unless you do steroids, stay away from a split like this, these are useless for someone like yourself

since you seem to have the nutrition part down, im gonna help you with the other half of the battle

you seem pretty skinny at 6'2" 165lbs
im currently 5'11" 175lbs

i was 135lbs way back when

so let me tell you what i did

by the way im at a very low BF% around 5-8

i built muscle and got even more ripped than i was at 135

first of all....use a full body workout 4-6 times a week

3-4 sets per exercise
repping in 4 different rep ranges using a progressive overload fashion
keep adding weights 16-20, 11-15, 6-10, 1-5

20-40 for calves 25 for abs

start getting strong, that builds muscle, that gets ya ripped

heres how

use this routine ...very effective

1 clean and press
2 squat
3 pullover
4 bench press
5 bentover row
6 barbell curl

use that 2 or 3 times a week
you can also do a full body bodyweight workout 2-3 times a week...ie push ups pullups chins dips etc etc

do abs and calves the other 3

calves- standing raises & donkey raises
abs- situps & crunches......i like decline and twisting movements, also hanging and reverse crunches work well, do alot of waist work, can never go wrong in that dept

chics dig it