New workout split for swimmer bod. CRITIQUE!

[Bsdr]

Monday - chest and lats and traps
Chest
3 sets of 10-12 wide grip bench
5 sets of 10 dumbbell fly's
Chest machine - 3 sets of 10
lats
3 sets failure wide grip chins
4 sets of 10 lat pull downs
Traps
5 sets of 10 dumbbell shrugs

Tuesday - bicep and calves
EZ CURL BAR 3 sets of 12
Preacher curls 4 sets of 10
Isolation curls 2 sets of 15
Calves
Standing bbl calf raise 5 sets of 10
Seated calf raise 3 sets of 12

Wednesday off

Thursday tricep and shoulder
OHP 3 sets of 12 BBL
lateral and front dumbbell raises 3
sets 10 each
Tricep
3 sets failure tricep dips
Db tricep raise 3 sets 12
Finish with another failure set of dips

Friday
Legs and lats (again) and small chest
squats 3 sets of 10-12
1 leg body weight squats 3 sets failure each leg
Lats
Wide grip chins 3 sets failure
Lat pull downs
Chest
5 sets of 10 dumbbell fly's
(and forgot to add in deads)

Please help and critique my workout. Just made it and want yalls suggestions





Complaining wont make you look good naked!

 

[Dial_tone]

Swimmer bod workout - sweat a lot, don't eat.

 

[themondtster]

Swim!

 

[Bsdr]

Lol I'm going for the bigger swimmer body.


Complaining wont make you look good naked!

 

[buddhabuilder]

When you say "swimmer body" are you saying you want to be a swimmer or look like a swimmer?

 

[Bsdr]

Have that look. I could care less about being one, I just like the bodies of them


Complaining wont make you look good naked!

 

[buddhabuilder]

Got it. It is a very complex work out you have designed. Make sure anytime your repeating a body part in a week that you reduce the intensity with lower weights or even fewer sets. The diet piece, of course, is key here. Put up your stats, height, weight, and bf% and we can discuss how much muscle you want to gain and how to approach the kind of definition your after.

 

[Bsdr]

6ft 143 lbs naked, 5-6% bf (advanced tennis player so I was always lean)

Just looking to get to about 160-170 with a good lean look. I want to try the starter stack of helladrol at 160.


Complaining wont make you look good naked!

 

[buddhabuilder]

You'll want to post on the other side to get details around cycles. As far as figuring number of calories to bulk here are a couple of very basic calculators to help you. Of course, #1 recomendation is 1.5-2 grams of protein per pound of body weight. Here is a link to figure your target caloroe intake; Bodybuilding.com - Calculate Your Recomended Calorie Intake!, and one that you can input your food intake to find out what that means in calories; Calorie Calculator - Daily Caloric Needs.

Your already lean so measuring and weighing yourself every couple of weeks should help you stay on track. Stick with your work out for 8 weeks and then try switching it up with 1 or 2 new exercises per body part to keep things interesting.

 

[Buildingup24]

Too young for Prohormones my man.