currently 149.5 5'7
can anyone tell me what excersises i should be doing to gain muscle without gaining fat
my routine:
monday:
bench 4 sets 10x w/ 160 lbs
shoulder shrugs 4 sets 20x 45 lbs
seated dumbell press 4 sets 10x 45 lbs
tricep extensions 4 sets 10x 15 lbs
dumbell flys 2 sets 10x 15 lbs
push ups 2 sets 20x
skull crushers 2 sets 20x
crunches 100 crunches
jiu jitsu 2 hrs
tuesday:
running for 30 min/ jiu jitsu 2 hrs
wed : rest
thurs: same as monday
friday:same as tuesday
sat: 2 hrs
sun: rest[/QUOTE]
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