Hey guys. For many reasons, I will only be able to work out twice a week (mon, friday) starting in a couple of weeks for about 5-6 months. I have made up a plan and i'm hoping someone could critique and comment on them.
For some history, i am 20, 5'10 and about 4 months ago I was 200 lbs. Then I decided to lose weight because i had a pretty high fat percent and now I'm down to 170. I still have some fat left but I think cutting anymore would be pointless since my fat is noticable because of a lack of lean muscle. (I did weight lift during my weight loss and maintained, even gained strength).
So anyways, I will be doing a clean bulk with calories slightly over maintenance. I don't care if this means it would take me longer to gain muscle. I've got time and I want to keep fat gain to a minimum (i know some fat gain is inevitable)
Monday:
Squats
Bench Press
Shoulders (barbell or dumbell press)
Triceps (dips/skull crushers)
***Leg Press
Abs
Wednesday: ABS only
Can't go to a gym this day but I can find 20 minutes or so to do some weighted sit ups. I have two 25 lbs plates at home.
Friday:
Deadlift
Bench Press
Rows (barbell or dumbell?)
Biceps (Either curls or would chin ups be better?)
Abs
I'm trying to focus on compound lifts. The general idea is that Monday becomes more of a leg day which is why I added *leg press along with squats (which is what I would focus on for legs). Friday becomes more of a back day but the dead lift still hits the legs somewhat but the focus in on back with the deads and the rows.
I train chest twice because I find that my chest never gets sore and I'm making good gains on it even when I was cutting.
On Friday should I also add shoulders? I'm sure I can train shoulder 2X a week too. Thanks for the help!!!
For some history, i am 20, 5'10 and about 4 months ago I was 200 lbs. Then I decided to lose weight because i had a pretty high fat percent and now I'm down to 170. I still have some fat left but I think cutting anymore would be pointless since my fat is noticable because of a lack of lean muscle. (I did weight lift during my weight loss and maintained, even gained strength).
So anyways, I will be doing a clean bulk with calories slightly over maintenance. I don't care if this means it would take me longer to gain muscle. I've got time and I want to keep fat gain to a minimum (i know some fat gain is inevitable)

Monday:
Squats
Bench Press
Shoulders (barbell or dumbell press)
Triceps (dips/skull crushers)
***Leg Press
Abs
Wednesday: ABS only
Can't go to a gym this day but I can find 20 minutes or so to do some weighted sit ups. I have two 25 lbs plates at home.
Friday:
Deadlift
Bench Press
Rows (barbell or dumbell?)
Biceps (Either curls or would chin ups be better?)
Abs
I'm trying to focus on compound lifts. The general idea is that Monday becomes more of a leg day which is why I added *leg press along with squats (which is what I would focus on for legs). Friday becomes more of a back day but the dead lift still hits the legs somewhat but the focus in on back with the deads and the rows.
I train chest twice because I find that my chest never gets sore and I'm making good gains on it even when I was cutting.
On Friday should I also add shoulders? I'm sure I can train shoulder 2X a week too. Thanks for the help!!!