Hi all, im new in the forums. I wanted to post my routine and training goals, and see if some more experienced people could tell me if im heading there or not. I'm 18 years old, 6.2, 201 pounds. My goal in weight training is to gain alot of muscle strength, but not necessarily size (although I wouldn't mind some more). I also want to have good running stamina incorporated in the routine, which is not the case right now.
I've skipped around some different programs for the past few years. I used to do a 8, 10, 12 reps with increasing weight for each exercise, and working muscle groups every other day. Then I did this navy workout they have, with alot of running and pull-ups and push ups. Right now I'm on a ten week program which my friend made which goes like this:
Monday (Chest + Calf + Core)
Bench Press 5x5
Decline Bench 4x6
Close Grip Bench 3x12
Inclined Flys 2x15
Calf Raises 5x5
Seated Calf Raises 4x12
Hyper extensions 2x20
Crunches 2x20
Obliques 2x20
Tuesday (Upper Back)
Lat. Pull downs 5x5
Barbell rows 5x5
Cable rows 3x8
Reverse Flys 2x15
Shrugs 5x5
Vertical Rows 4x8
Wednesday (Legs + forearms + Core)
Squats 5x5
Lunges 5x5
Leg extensions 2x15
Leg curls 3x8
Wrist Curls 3x8
Reverse wrist curls 3x8
hyper extensions 2x20
crunches 2x20
obliques 2x20
thursday (Shoulders)
military press 5x5
arnold press 5x5
side arm raises 2x15
front arm raises 2x15
Bent arm raises 3x8
Friday (Biceps/Triceps + Core)
Tri pushdowns 5x5
Overhead Extensions 3x8
Kickbacks 2x15
Straight bar curls 5x5
hammer curls 4x6
Preacher curls 3x10
Hyper extension 2x20
crunches 2x20
obliques 2x20
I've been doing this for three weeks and I feel that it works, but im not sure exactly what kind of an effect its having. Is this geared more for strength, toning, or muscle mass? Im also upset that ive cut all my running from my weekly routine.
Can someone help me fix this to get alot of muscle strength, some muscle mass, and good running stamina?
I've skipped around some different programs for the past few years. I used to do a 8, 10, 12 reps with increasing weight for each exercise, and working muscle groups every other day. Then I did this navy workout they have, with alot of running and pull-ups and push ups. Right now I'm on a ten week program which my friend made which goes like this:
Monday (Chest + Calf + Core)
Bench Press 5x5
Decline Bench 4x6
Close Grip Bench 3x12
Inclined Flys 2x15
Calf Raises 5x5
Seated Calf Raises 4x12
Hyper extensions 2x20
Crunches 2x20
Obliques 2x20
Tuesday (Upper Back)
Lat. Pull downs 5x5
Barbell rows 5x5
Cable rows 3x8
Reverse Flys 2x15
Shrugs 5x5
Vertical Rows 4x8
Wednesday (Legs + forearms + Core)
Squats 5x5
Lunges 5x5
Leg extensions 2x15
Leg curls 3x8
Wrist Curls 3x8
Reverse wrist curls 3x8
hyper extensions 2x20
crunches 2x20
obliques 2x20
thursday (Shoulders)
military press 5x5
arnold press 5x5
side arm raises 2x15
front arm raises 2x15
Bent arm raises 3x8
Friday (Biceps/Triceps + Core)
Tri pushdowns 5x5
Overhead Extensions 3x8
Kickbacks 2x15
Straight bar curls 5x5
hammer curls 4x6
Preacher curls 3x10
Hyper extension 2x20
crunches 2x20
obliques 2x20
I've been doing this for three weeks and I feel that it works, but im not sure exactly what kind of an effect its having. Is this geared more for strength, toning, or muscle mass? Im also upset that ive cut all my running from my weekly routine.
Can someone help me fix this to get alot of muscle strength, some muscle mass, and good running stamina?