Here's what I do. I'm also not trying to lose weight but just building muscle and tightening everything up. Alot of your results will reflect your diet. Just because we are thin doesn't mean we shouldn't eat right. There are numerous benefits to eating clean, looking good is only one of them. If you have any specific questions feel free to ask.
Sunday - Legs
Run 1 mile
4 sets leg ext 10-15reps
4 sets squat 6-10 reps
3 sets leg press 10-12 reps
4 sets leg curl 10-12reps
3 set db walking lunges
Monday - Chest & 30 minutes of core training
Run 2 miles
4 sets incline db or barbell 8-12
3 sets flat db or barbell 8-12
3 sets db fly or machine 12-12 reps
2 sets weighted dips
Tuesday - Back
Run 2 miles
bent over row barbell or db 4 sets 8-12
front pulldown wide or narrow (switch it up) 3 sets 8-10
cable row 3 sets 6-10
behind the head(ya ya they're bad blah blah blah) 2 sets 15 reps Medium easy weight...just squeeze.
Wednesday - shoulders/arms & 30 minutes of core training
Run 1 mile
3 sets db press or front military 8-10
3 sets rear lateral machine or db 10-12
6 sets shrugs behind the back for 3 sets and to the front for 3
triceps
3 sets 10-15 rope pushdown
3 sets french curl bar or machine 6-10
3 sets reversed push down (palms facing) 8-10
biceps
3 sets barbell curl or cambered bar 8-12
3 sets preacher machine or db/barbell 8-12
2 sets hammer curl db or rope 10-15
Thursday – OFF
Friday - I do a class that is 2 hours of cardio/weight training. With 30 minutes of core training.
Saturday – An hour of cardio/weight training. 30 min. of core training.
Sunday - Legs
Run 1 mile
4 sets leg ext 10-15reps
4 sets squat 6-10 reps
3 sets leg press 10-12 reps
4 sets leg curl 10-12reps
3 set db walking lunges
Monday - Chest & 30 minutes of core training
Run 2 miles
4 sets incline db or barbell 8-12
3 sets flat db or barbell 8-12
3 sets db fly or machine 12-12 reps
2 sets weighted dips
Tuesday - Back
Run 2 miles
bent over row barbell or db 4 sets 8-12
front pulldown wide or narrow (switch it up) 3 sets 8-10
cable row 3 sets 6-10
behind the head(ya ya they're bad blah blah blah) 2 sets 15 reps Medium easy weight...just squeeze.
Wednesday - shoulders/arms & 30 minutes of core training
Run 1 mile
3 sets db press or front military 8-10
3 sets rear lateral machine or db 10-12
6 sets shrugs behind the back for 3 sets and to the front for 3
triceps
3 sets 10-15 rope pushdown
3 sets french curl bar or machine 6-10
3 sets reversed push down (palms facing) 8-10
biceps
3 sets barbell curl or cambered bar 8-12
3 sets preacher machine or db/barbell 8-12
2 sets hammer curl db or rope 10-15
Thursday – OFF
Friday - I do a class that is 2 hours of cardio/weight training. With 30 minutes of core training.
Saturday – An hour of cardio/weight training. 30 min. of core training.
