3 day week routine

[Cobin]

Hows this look:




Monday Shoulders/legs:

Shoulders:
Side laterial raises (machine) 1 set 10 1 set 8 1 set 6
Military press (machine) 1 set 10 1 set 8 1 set 6
Front plate raise (45 pd plate) 2 sets 10
Shrugs (with dumbells or barbells depends I will switch it up) 1 set 10 1 set 8 1 set 6
Uprightrow 1 set 10 1 set 8 1 set 6

Legs:

Squats 5x5
Leg press 1 set 10 1 set 8 1 set 6
Leg Extensions (1 leg at a time) 1 set 10 1 set 8 1 set 6
Donkey calf raises 2 sets 15 1 set 12
Leg press calf raises 2 sets 15 1 set 12

Wednesday Chest/Back:

Flat Bench press 5x5
Incline benchpress 1 set 10 1 set 8 1 set 6
Dumbell flys 2 sets 10 1 set 8
Cable cross overs 1 set 12 1 set 1 1 set 8

Deadlifts 5x5
Pulldowns 1 set 10 1 set 8 1 set 6
Barbell row 1 set 10 1 set 8 1 set 6
Hyperextensions 2 sets 10
Bent-Arm Pullovers With barbell 2 sets 10 1 set 8

Friday Biceps/Triceps:

Standing Barbell Curls 5x5
One arm dumbell curls 1 set 10 1 set 8 1 set 6
Preacher curl (machine puts resitance on all parts of the bicep) 3 sets 10

Skull Crushers 1 set 10 1 set 8 1 set 6
Close grip bench press 5x5
Cable push downs ( or rope pressdowns will switch it up) 1 set 10 1 set 8 1 set 6
French press 1 set 10 1 set 8 1 set 6
Dips 1 set 10 1 set 8 1 set 6

Cardio 3 or 4 times a week 30-45 mins


Any suggestions?

 

[bishonen]

Ditch the machines. Use dumbbells instead of the plate so when you bump the weight, you know where to start. Drop the cardio if you're trying to bulk.

That's a good start.

 

[Cobin]

Ok thanks


Not trying to bulk, trying to add muscle though so I am gonna keep the cardio.

 

[Cobin]

Bump


Any suggestions?

 

[gettinlarger]

Lose the machines.

Keep the cardio to a minimum.

 

[Grod]

Please give us some more info. What are your goals? Are you trying to bulk up or trim up? What are your specs, especially your bf%? We'll be able to help you more if we know what you are trying to accomplish.

 

[Cobin]

BF% is about 8-10, want to get quicker speed running and alittle more muscle mass while lowering my bf to 6%, I figured I'd lower it first then try and add some mass and mantain it.




15
148pds

 

[mlomker]

I don't think you need to lose any more bodyfat. Going below 10% is silly if you aren't competing, imo. You're just limiting your muscle gains by running a calorie deficit.

 

[SofaGeorge]

You don't have anything for forearms. Do yours grow on their own, or are you planning on looking like a skinny forearmed freak in two years when the rest of you has grown?

 

[Cobin]

You don't have anything for forearms. Do yours grow on their own, or are you planning on looking like a skinny forearmed freak in two years when the rest of you has grown?

Planning on looking like a skinny forearmed freak. I throw them in every once in awhile when I have time.