I'm a guy, 17, 5' 8" and about 137 pounds. I'm focusing mainly on gaining mass on my upperbody (chest and arms) and abs and so am doing low reps of heavy weights. I've been drinking protein shakes 2x a day for the past week and go to the gym about 5 times a week. I also want to cut down on body fat at the same time as well and if possible get toned and cut at the same time as bulking up. Below is my workout that i plan on following for the next month or so.
Monday - Mainly chest with a bit of Arms/Abs
5x8 Bench press
6x3 Widegrip bench press (for biceps)
5x3 Incline Bench
5x3 DB flys
and a little bit on other various chest machines
3x20 Weighted decline sit ups
3x10 Cable thingy (for obliques)
and a little bit of various ab machines/exercises
Cardio - either HIIT swimming (20-30min) or HIIT running (20-30min)
Tuesday - Cardio Morning and Night either HITT swim/run
Wednesday - Same as Monday except instead of the 6x3 Widegrip bench, going for 6x3 French press for triceps
Thursday - Same as Tuesday
Friday - Chest, Back, and Shoulders
5x8 Bench press
5x3 Incline Bench
5x3 DB flys
Back and Shoulder machines/exercises
Saturday - Arms (bi's and tri's) and Legs
5x8 DB curls
5x3 BB curls
etc.. etc..
Sunday - Light Chest and Back/Shoulders
Same as MWF but fewer reps and not as strenuous a workout.. OR maybe a toning day to tone those moooosles!
I'm a newbie with this working out stuff so any suggestions/critiques/revisions are welcome!!!
Key points
-Want mass (low reps of heavy weights)
-Want to get cut/toned (but this is secondary to mass. if i can't get both at the same time, i'll take mass first and then do toning later.)
-Not really concerned with working out legs all that much (hence only one day for it) since I did a bit of running in high school and my legs aren't bad
-Would like to lose a bit of fat (mainly working on losing the stomach fat)
-Primary concern is Chest/arms and abs
-5 days available for workouts (in the gym) and running and swimming are easily accessible
Any dieting suggestions are welcome as well.
Thankkkk you sooo much! Sorry for the uber-long post too.
Monday - Mainly chest with a bit of Arms/Abs
5x8 Bench press
6x3 Widegrip bench press (for biceps)
5x3 Incline Bench
5x3 DB flys
and a little bit on other various chest machines
3x20 Weighted decline sit ups
3x10 Cable thingy (for obliques)
and a little bit of various ab machines/exercises
Cardio - either HIIT swimming (20-30min) or HIIT running (20-30min)
Tuesday - Cardio Morning and Night either HITT swim/run
Wednesday - Same as Monday except instead of the 6x3 Widegrip bench, going for 6x3 French press for triceps
Thursday - Same as Tuesday
Friday - Chest, Back, and Shoulders
5x8 Bench press
5x3 Incline Bench
5x3 DB flys
Back and Shoulder machines/exercises
Saturday - Arms (bi's and tri's) and Legs
5x8 DB curls
5x3 BB curls
etc.. etc..
Sunday - Light Chest and Back/Shoulders
Same as MWF but fewer reps and not as strenuous a workout.. OR maybe a toning day to tone those moooosles!
I'm a newbie with this working out stuff so any suggestions/critiques/revisions are welcome!!!
Key points
-Want mass (low reps of heavy weights)
-Want to get cut/toned (but this is secondary to mass. if i can't get both at the same time, i'll take mass first and then do toning later.)
-Not really concerned with working out legs all that much (hence only one day for it) since I did a bit of running in high school and my legs aren't bad
-Would like to lose a bit of fat (mainly working on losing the stomach fat)
-Primary concern is Chest/arms and abs
-5 days available for workouts (in the gym) and running and swimming are easily accessible
Any dieting suggestions are welcome as well.
Thankkkk you sooo much! Sorry for the uber-long post too.