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maxwell0700 12-18-2012 11:58 AM

workout plan/program
 
Hey guys of bodybuildig.net, my name is Bruce Maxwell, i am new here. i decided to join because i am becoming frustrated with my body and would like help.

i am 183 lbs at 5' 9". 20 years old.

My current workout plan is:

Monday: chest
Tuesday: arms
Wednesday: Legs
Thursday: Shoulders
Friday: Back
Sat/Sun: Rest run

i run about 2 miles every other day. i would like help on my plan or have a new one created. i want to build muscle and become leaner. Anything helps, thanks guys.

FitnessFreek 12-18-2012 02:44 PM

What exercises do you do on those days? You need to be more in depth if you want some help. First thing is that you probably aren't going to build muscle at the same time as getting lean. You can get lean and then build muscle or the other way around but doing both at the same time is contradictory and hinders your results. Also, that is a lot of cardio if you are looking to build muscle.

maxwell0700 12-18-2012 03:32 PM

thanks for the reply, my workouts are:

monday - Bench press 3x5, incline press 3x5, dumbbell press 2x20, clapping supported pushups

tuesday - dumbbell curl 3x5, preacher curl 3x5, tricep skull breakers 3x6, tricep extensions 3x6

wednesday - squats 3x5, weighted lunges 2x20, jump squats 3x10

thursday - military press 3x6, upright rows 3x6, delt raises 2x15, one arm military 3x15

friday - pull ups 3x6, barbell rows 3x6, dumbbell rows 2x20, pulls ups again 3x10 (lighter)

i can only do pulls ups on the machine. lol
but this is my routine i have been doing it for about 1 month and a half now, seeing some results.

do you think i run too much? i try to run before or after every workout, what do you suggest i do?

Thanks.

maxwell0700 12-18-2012 03:33 PM

also is it easier to get lean then build or build then get lean?

thanks again

aaliyahadams 12-19-2012 01:23 AM

Quote:

Originally Posted by maxwell0700 (Post 94102)
also is it easier to get lean then build or build then get lean?

thanks again

Well I think build then get lean. It is my personal opinion.

maxwell0700 12-19-2012 12:04 PM

ok well do you guys suggest running less than? i run about 2 miles every other day.

FitnessFreek 12-19-2012 06:35 PM

Quote:

Originally Posted by maxwell0700 (Post 94101)
thanks for the reply, my workouts are:

monday - Bench press 3x5, incline press 3x5, dumbbell press 2x20, clapping supported pushups

tuesday - dumbbell curl 3x5, preacher curl 3x5, tricep skull breakers 3x6, tricep extensions 3x6

wednesday - squats 3x5, weighted lunges 2x20, jump squats 3x10

thursday - military press 3x6, upright rows 3x6, delt raises 2x15, one arm military 3x15

friday - pull ups 3x6, barbell rows 3x6, dumbbell rows 2x20, pulls ups again 3x10 (lighter)

i can only do pulls ups on the machine. lol
but this is my routine i have been doing it for about 1 month and a half now, seeing some results.

do you think i run too much? i try to run before or after every workout, what do you suggest i do?

Thanks.

I suggest you check out my blog post about rep ranges for various goals at: http://milomartinovichfitness.com/th...ertrophy-more/ Your rep ranges right now are basically strength and endurance. You want to be in the hypertrophy range if you want to build muscle the quickest. Also, I agree that building before cutting down is the way to go. Running is good but doing more than 1.5 hours per week of cardio altogether can hinder muscle gain.

Tricka90 12-20-2012 06:23 AM

not bad, stick with it!


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