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  1. #1
    Registered User lilc2197's Avatar
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    180 pounds 18% body fat, 5'10 workout routine

    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
    Last edited by lilc2197; 11-10-2009 at 06:56 PM.
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  2. #2
    Registered User frank3919's Avatar
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    Originally Posted by lilc2197 View Post
    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

    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

    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
    Your deff gonna overtrain yourself in the long-run. Only do each body part once a week and kill it on that one day. Your not giving your body enough time to rest and recover. Try something like a 4 day or 5 day split. I currently do a 5 day split.
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  3. #3
    Registered User charliechuck's Avatar
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    Originally Posted by lilc2197 View Post
    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

    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

    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
    this is the same work out I am doing...wondering what other people think about it also!!!
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  4. #4
    Registered User lilc2197's Avatar
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    Originally Posted by charliechuck View Post
    this is the same work out I am doing...wondering what other people think about it also!!!
    how is it working out for you so far?
    Last edited by lilc2197; 11-10-2009 at 06:23 PM.
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  5. #5
    Registered User WithAnS's Avatar
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    Read the stickies.
    If it works, it works. If it doesn't work, it doesn't work.
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  6. #6
    Registered User zmboda's Avatar
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    I would def. add pull ups and/or chin ups to you back/bi day. You could drop some of the bicep work with chins added. Good luck!
    Let's Go Pens!

    Trying to get back into the flow of this...

    -I Rep back-
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  7. #7
    Registered User lilc2197's Avatar
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    Originally Posted by zmboda View Post
    I would def. add pull ups and/or chin ups to you back/bi day. You could drop some of the bicep work with chins added. Good luck!
    good idea, Ill give it a try.
    Last edited by lilc2197; 11-10-2009 at 06:56 PM.
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  8. #8
    Registered User stokes33's Avatar
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    I didn't see any shoulder work in there. When do you plan on doing shoulders?
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  9. #9
    Registered User lilc2197's Avatar
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    Originally Posted by stokes33 View Post
    I didn't see any shoulder work in there. When do you plan on doing shoulders?
    oh man thanks for that! I totally forgot about shoulders, I will add them on bicep and back days
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  10. #10
    Registered User charliechuck's Avatar
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    Originally Posted by lilc2197 View Post
    how is it working out for you so far?
    just started up a few weeks ago...put on 8 pounds so far and seems to be working!...i do shoulders with legs(i know kinda weird) and do traps with bi's
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  11. #11
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    Originally Posted by WithAnS View Post
    Read the stickies.
    This
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  12. #12
    Registered User lilc2197's Avatar
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    Originally Posted by kman025 View Post
    This
    I have already read the stickies, Should I be doing this or ripptoes? I dont want to be fat. but I want to have muscle and look good.

    now If I was skinnier and didnt have so much body fat I would do ripptoes in a heart beat.. but I already have a stomach and if I ate all those calories I would jus keep getting bigger.

    The hst program looks interesting, but I am having a hard time being on a strict diet. Work and college and my parents divorce are getting in the way of that. I just eat alot of healthy things, I work at subway so I always eat either a buffalo chicken or turkey breast, I will eat eggs and oats in the morning, and dinner, well subway again since my parents are never home and don't feel like buying food.
    Last edited by lilc2197; 11-11-2009 at 12:29 PM.
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  13. #13
    Registered User ironrat42's Avatar
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    do whatever, but I would recomend trying to cut for 6-8 weeks before starting a clean bulk so you can get rid of most of your fat.
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  14. #14
    Chubby Chasing Bait! MDPower75's Avatar
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    You already read the stickies? Read them again!

    You're 18 years old. Just lift and eat sensibly. Watch the mirror and the scale. If you're getting bigger but getting fatter then eat less. If you're getting skinny but not getting stronger eat a little more. Try to put most of your calories (especially carbs) before and after your workouts.

    And remember that its all about progressive overload! Look that up! Progressive overload....not muscle confusion....not extreme muscle blasting mega-volume....just adding a little more weight than the time before....consistently.....over several years....

    2000-2500 calories isn't really enough. If you want to diet to lose the gut that would work. And it's not really a bad idea, but you better lower the volume if thats the case. You could do 2500 calories for a month, then add 200 calories for a month, and keep repeating until you see the scale start to creep upward. Then you'll know what your maintenance levels are and you can choose to eat a little less to lose the fat, or a little more to add mass. At that point you'd have likely lost a good bit of fat anyway.
    Last edited by chaddukes; 11-11-2009 at 01:41 PM.
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  15. #15
    Registered Bruiser dutchgrad's Avatar
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    Originally Posted by lilc2197 View Post
    I have already read the stickies, Should I be doing this or ripptoes? I dont want to be fat. but I want to have muscle and look good.

    now If I was skinnier and didnt have so much body fat I would do ripptoes in a heart beat.. but I already have a stomach and if I ate all those calories I would jus keep getting bigger.

    The hst program looks interesting, but I am having a hard time being on a strict diet. Work and college and my parents divorce are getting in the way of that. I just eat alot of healthy things, I work at subway so I always eat either a buffalo chicken or turkey breast, I will eat eggs and oats in the morning, and dinner, well subway again since my parents are never home and don't feel like buying food.
    Rippetoe. Can't suggest it enough. Check out this thread to start, if you want more details, get Starting Strength. http://forum.bodybuilding.com/showthread.php?t=998224

    If you build strength, the fat that you have should turn into muscle. If you're thinking about bulking, do a nice clean bulk. They get a little tedious, chicken breasts, turkey burger, green beans, rice, etc. but you can spice 'em up. I add low fat cottage cheese to anything that seems too dry. Good luck!
    "Pain or damage don't end the world...or despair, or f*ckin' beatings. The world ends when you're dead. Until then, you got more punishment in store. Stand it like a man, and give some back." -Swearengen, Deadwood
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  16. #16
    Registered User lilc2197's Avatar
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    Originally Posted by dutchgrad View Post
    Rippetoe. Can't suggest it enough. Check out this thread to start, if you want more details, get Starting Strength. http://forum.bodybuilding.com/showthread.php?t=998224

    If you build strength, the fat that you have should turn into muscle. If you're thinking about bulking, do a nice clean bulk. They get a little tedious, chicken breasts, turkey burger, green beans, rice, etc. but you can spice 'em up. I add low fat cottage cheese to anything that seems too dry. Good luck!
    thanks alot man, and to everyone else who replied to my questions, I will rep you guys.
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