Final Tweak on Workout Routine (SylNc)

Sun, 05 Feb 2006 20:48:51 GMT

Hey everybody, just wanted to get some input on my final idea for my workout plan. Quick Stats, im 19 years old, weight 190 pds, last time i checked had 12-14% Body fat, i look cut as it, just want to had some mass and more lean muscle. Three day split routine, with cardio being my 3rd day and sunday my off day.

Monday and Thursday ( Chest, Tricep, Shoulders)
@ Dumbbell Bench Press 3 Sets 6-9 Reps ( As much weight as i can do for 6-9 reps)
@ Incline Bench Press 3 sets 6-10 reps ( Same as above)
@ Butterflies 3 sets 6-10 reps ( same )
@ Side Raises 3 sets 6-9 reps ( same )
@ front raises 3 sets 6-9 reps ( same )
@ seated dumbbell press 3 sets 6-9 reps ( same )
@ skull crushes 3 sets 6-10 reps ( same)
@ behind the back cable push downs 3 sets 6-10 reps ( same)
@ one arm overhead dumbbell extensions 3 sets 6-10 reps ( same)
@ dips 3 sets failure

Tuesday and Friday ( Back, Biceps, Legs)
@Deadlift 3 sets 6-10 reps ( same as above workouts)
@Lat Pulldown 3 sets 6-10 reps ( same)
@ Pullups *** wanted to try front grip but cannot do many at all, any suggestions??
@ cable rows 3 sets 6-10 reps ( same)
@ shrugs dumbbell 3 sets 6-10 reps ( same)
@ shrugs barbell 3 sets 6-10 reps ( same)
@ hammer curls 3 sets 6-9 reps (same)
@ dumbbell curls 3 sets 6-10 reps
@ preacher curls 4 sets 15 reps ( endurance and more toning?)
@ Squat 3 sets 6-10 reps ( same)
@ Leg Press 3 sets 6-10 reps ( same)
@ Leg Extensions and Hamstring Curls 3 sets 6-10 reps ( same)
@ calf raises

Wednesday and Saturday Cardio
Treadmill- 2 miles atleast
Bicycle 20 mins

Sunday- day off

Basically i want to put on mass. Im in college right now, so i get my 3 basic meals and try to eat atleast once every hour, something small but packed with protein. Starting to take my protein shakes again everyday 3 a day, 65g of protein from that. Not only mass i wanna put on but lean mass ( cut). Any thing i can change and do better, im open to all criticisms, really excited to get back into the gear again, been going 2 weeks and feel great. Btw, i also wanna increase my back/traps and bicep size alot. Any information at all thanks everybody!!!