I'm 5'8" and weigh 190 pounds. I've worked out since august 2008 and I have lots of muscle mass.
I work out 5 times a week. My goal is to first lose some weigh until the summer and then bulk up to the winter.
This is my workout routine when I'm at the gym:
T-bar row 3x8 (3 set 8 reps)
Bent over rows 3x8
DB Bench press 3x8
DB flyes 3x8
Military press 3x8
Side raises 3x8
Seated alternate bicep curl 3x8
20 min treadmill - 3 km
Sit ups 3x10-15
I do leg excersises after I enter the treadmill because I usually have pain in my legs and get tired easily if I do them before I start running.
What do you guys think of my routine? Any criticism is welcome. Are there any excersises I should remove and some better ones I should add? I'd appreciate it if you would set up a better routine if you think that's necessary.
Another question: I drink 4 glasses of milk when I come home from the gym (that's 40g of protein, 10g in each glass. It's also 600 (!) calories). I burn 300 calories at the treadmill. That means I'm in 300 calories plus after I've been drinking 4 glasses of milk. Will drinking 4 glasses of milk make me gain weight? As said earlier, my goal is to lose weight firstly. Should I drink less milk or stop it completely and switch over to water instead?
Thanks for answers!