I am currently doing a split.
Monday - Chest and tricep
chest - bench press 115 pounds(3 sets of 10) flies 25 pounds(3 sets of 10) dumbell bench 45 pounds (3 sets of 10) and then cable flies with a resistance of 5 (3 sets of 10)
Tricep - Kickbacks 20 pounds (3 sets of 10), close grip bench 90 pounds (3 sets of 10) I forget what its called.. but on the machien where you pull down, its a rope that is split 2 ways, you pull down and twist your hands, resistance of 7 (3 sets of 10)
Tuesday - Back and bicep and shoulders
Back - deadlift, (going to figure out the weight today) rows (3 sets of 10) and 2 machine workouts
bicep - dumbell curls, 20 pounds 3 sets of 10, hammer curls, 20 pounds 3 sets of 10, preacher curls, 40 pounds 3 sets of 10
Military press, shoulder press, 2 machine workouts
Wednesday - Legs - squat, 250 3 sets of 10. calf raises, 220 3 sets of 10, then 2 machine workouts for my thighs and behind my legs. then 2 miles of cardio.
thursday - chest and tri again
friday - back and bicep again
saturday - legs again
sunday - off
Everyday I will be running and doing abs after my workout. I run on the treadmill at a pace of 6.5 till .50, then I run at 8 until I hit a mile.
Right now my arms are defined, there only 13 inches.. but there toned, my shoulders are toned. Its just under my arms im flabby, I have a gut.. my legs are very toned, and my calfs are very toned.. its just my stupid stomach and some what of my chest I have a little fat on them. I can't post pictures... but being at 180 pounds 18% body fat. My question is, should I bulk? or lose this unwanted fat in my stomach then bulk. I don't like my small arms and the fact I can only lift 115 pounds 3 sets of 10.
I plan on eating 2000-2500 calories right now, 2g of protein per pound, some carbs and little fat. I am drinking whey protein, I have a glutamine carb and whey isolate protein I mix with post workout. and I am also taking some vitamins. I just started yesterday