I need a workout?

[letsbmx2]

I am new to this website, so if this is in the wrong area, please move it.
I am 18 years old, 6'1" and about 165 pounds. I race BMX nationally and I need a workout for it. I go to my local YMCA Monday, Tuesday, Thursday, and Friday to lift but I never feel a burn the next day. So I come to you guys.

I need a workout that will benefit my entire body. I want to gain mass, but still be able to explode and move as fast as possible. I also want to burn as much fat as possible and get my endurance up as high as possible.

And finally, what kind of supplements should I be taking, if any? Right now all I take is a whey protein mixed with powder Gatorade and water after every workout.

Thanks for the help, if you have any questions about what I do, I will be more than happy to answer them.

[letsbmx2]

Anyone?

[spud1345]

There is something at the top of this section alled ripple toes... It is great for starting strength.

Give reps out to those who can find you IA's starting strength also

[letsbmx2]

I saw that and was thinking about giving it a shot once I recover from surgery. What does IA's stand for? Thanks for the help, and +rep.

Also, what would you suggest to improve explosiveness and gain endurance?

[spud1345]

Stuff


Powercelans deads plyo's weighted jogs winsprints

Hardcore stuff


IS is iron addicts it is a website like this but ran by an egotistacl ******* and everyone on there hugs his nutsack

[letsbmx2]

hahaha Nice way to put it.

[Cdoggbench225]

monday/ shoulders & triceps, military press or dumbbell overhead press
shrugs,
delt raises
all 3 sets x 6-10
triceps: close grip bench press 4-6 sets of 6-10 reps
forehead crushers,
kickbacks or overhead db extension.. or cable machine press what ever you prefer just do 3 sets each or how ever many you think you need and straighten your arm all the way to really work the triceps and dips are good to if you have dip station..



tuesday/ back and biceps all 3 sets x 8- 12 reps except noted ones..
wide pull ups do 4 sets as many as you can,
t bar rows or seated row machine (start out very heavy for like 4 reps than just drop the weight i stack at a time till youve done the whole stack-(seated row) if you dont have seated row do t bar and just do 6 sets, 3 sets heavy 2 medium and 1 set light kinda like 4-6 reps, 6-10, 12-15

lat pull down
dumbbell rows

biceps- 3 sets of ez curls or barbell curls 8-12 reps
dumbbell curls or incline dumbbell curls (you decide)
then burn out with like a 45 lb barbell till you cant do no more

wed-rest

thursday- chest and triceps
flat bench (3 heavy sets first 4-6, 2 medium sets 6-8 then 1 light 12 - 15
then do incline dumbbell or bar bell you decide and do 3 sets for 6- 10
pec dec- 3 sets 6- 10r

triceps- NO close grips triceps are already tore up half way from bench,
do forehead crushers and cables (you decide)
also kickbacks and underhand cable extension for inner head of triceps
legs youll have to do when you have time not sure bout your schedule....i wouldnt of made this if it didnt work ive been doing this for 3 months and have had good mass and strength gains also youll get used to it and if you arent sore after all that then something is wrong lol

[letsbmx2]

I have a few questions about that one. Mostly about what the lifts are. What are forehead crushers, kickbacks and overhead dumb bell extensions, lat pull downs, and pec dec. Also, what's the difference between ex curl and barbell curl?
Thanks for all the help. +rep.

[spud1345]

You can find them all on youtube

EZ bar is squiggled and barbell is straight

[letsbmx2]

oh ok. Thanks for all the help man!