Light Weight Looking to Lift Weights

[BoDEAN]

I'm 23 5'10" 140lbs
I'm about 12% body fat. I have a high metabolism.
I would like to slightly increase my muscle mass but mostly would like to tone up and gain more muscle definition
Could you guys post some weekly work outs for me?

 

[jettstream]

yo

nice to have ya,

I'll reply later when i get back from store.

jeTT

 

[HighIntensity]

I'm 23 5'10" 140lbs

thats a small weight to have 12 percent b/f...

good news is that you have no where to go but up^... have you been lifting at all. Takeing any supps? give me some more info.

 

[BoDEAN]

Well For Starters...

I never really was on a "routine" plan.
I can't say now that I do lift currently. In the past (2 yrs ago) I did a two times per week workout for a couple months. So basically I would be starting from scratch. I take no supplements right now. I use to use creotine when I was doing my workouts, but since stopped using it due to inactivity.

 

[BoDEAN]

??

Anyone?

 

[supersizeme]

if you don't have enough motivation to do some research on your own, then you're not going to last at this game. don't take offense to this, but no one's going to take the time and write you out a 4 or 5 day split with various exercises because that takes a fair amount of time. this question has been asked thousands of times on here...hit your search button up there in the upper right corner and you'll have access to all the answers to your questions. then, take yourself over to the diet forum and learn how to eat properly. you can't walk onto a bodybuilding web forum and be like, hey someone give me a workout plan and expect results.

here's some general pointers though:

focus your training around these 4 compound lifts: squat, deadlift, pullups, bench.
try to eat 6 times a day and get in 30-40 grams of protein at each sitting. the carbs and fat you can figure out through experience.
drink water.
get plenty of sleep each night.

 

[mdd]

search here for some info on routines.... chose one that accomadates your life and follow up, reasearch excersises and try them out.... do what your comforable with... if you dont like something, or something doesnt seem to work for you, change it.... this is one sport other people cannot tell you what will work best... seems you need to up your caloric intake also.... try something by nlarge by prolab... its pretty cheap at dps nutrition...

if your diet is right, and your training hard, you should see good results....when you hit a plateau, work to over come it....

most will tell you not to think of AAS for a few years.... i would say the same, get a good base first

 

[Godly1]

check out my thread "how i gained 12lbs in just over a month."

as for the individual exercises, just do what feels good to you. try to target the muscles from as many angles as you can.

and ALWAYS remember, over 50% of the people who start working out quit within six months. don't be a statistic. turn it into a hobby. i'm lost if i miss a day at the gym now.

 

[BoDEAN]

From what I have read:

Day 1 should consist of Chest/Biceps
Day 2: Shoulder / Triceps
Day 3: Back / Legs

Roughly 4 exercies to work each group mentioned above.
Follow at 10/8/6/4 Rep set.

Opinions? Will this burn me out?

 

[jettstream]

i think your questions have been checked in other posts.