I know there are several probably hundred threads about workouts, but after reading all the posts from back to september, I cannot find one exactly like this. So I was just wondering your thoughts on it. Any Help is greatly appreciated.
Just a quick background. I am 25 year old former USMC. I have been working out for about a year or so now. I am 6'5 about 225. Have a bit of belly to lose, but my diet is changing and that is quickly going away. Right now I am about 22% Body Fat. Just an educated guess. MY goal atm for the winter comming around is to get some bulk, but not so much that I cannot easily get rid of it in the spring.
One last thing. My calves are almost non existent, which is why I am Doing them 2x per week, so if anyone has any new tips for bigger calves it would be greatly appreciated.
So here it is
MONDAY-(Back, TRI???s, ABS)
BACK-(Dead Lifts 5 sets (12,10,8,8,6) Seated row 4 sets (10,8,8,6) Cable crossover delts 4 sets (10,8,8,8)
LATS- (Cable Pull downs 5 sets (10,8,8,6,6), Wide Grip Pull ups (10,10,8,8)
TRI???s(Scull Crushers 5 sets (12,10,8,6,6) Cable bar Pushdowns 4 sets (10,8,8,6), 1 arm concentration cable 4 sets (10,8,8,6)
ABS-(Abs routine)
TUESDAY--(LEGS, CALVES)
QUADS HAMS (Squats 5 sets (12,10,10,8,8) Leg Press 4 sets (10,8,8,6) Leg Curl 4 sets (10,8,8,8) Extensions 4 sets (10,10,8,8)
CALVES (Standing extensions 4 sets (10,8,8,6) Donkey 4 sets (10,10,8,8)
WEDNESDAY---OFF
THURSDAY ???(CHEST,BI???S,ABS)
CHEST-(Flat bench bar 5 sets (12,10,8,8,6) Incline DB 4 sets (10,8,8,6) Decline bar 4 sets (10,8,8,6) Fly Machine 4 sets (10,8,8,6)
BI???s (Standing straight bar 5 sets(12,10,8,6,6), Incline seated DB 4 sets (10,8,6,6), Consentration Seated Hammer DB 4 sets (10,8,8,8)
ABS-(Abs routine)
FRIDAY-(SHOULDERS,TRAPS, Calves)
(Shoulders, traps)
Shoulders-(In front of neck Military press 5 sets(12,10,8,6,6) Upright rows 4 sets (10,8 8,6) Side DB raises 4 sets (10,8,8,6)
Traps-(Hammer machine shrugs 4 sets(10,8,6,6) Smith front bar shrugs 4 sets (8,8,6,6)
CALVES (Standing extensions 4 sets (10,8,8,6) Donkey 4 sets (10,10,8,8)
Thank you all in advance for all your information. This is an awsome forum lots of great information.
Just a quick background. I am 25 year old former USMC. I have been working out for about a year or so now. I am 6'5 about 225. Have a bit of belly to lose, but my diet is changing and that is quickly going away. Right now I am about 22% Body Fat. Just an educated guess. MY goal atm for the winter comming around is to get some bulk, but not so much that I cannot easily get rid of it in the spring.
One last thing. My calves are almost non existent, which is why I am Doing them 2x per week, so if anyone has any new tips for bigger calves it would be greatly appreciated.
So here it is
MONDAY-(Back, TRI???s, ABS)
BACK-(Dead Lifts 5 sets (12,10,8,8,6) Seated row 4 sets (10,8,8,6) Cable crossover delts 4 sets (10,8,8,8)
LATS- (Cable Pull downs 5 sets (10,8,8,6,6), Wide Grip Pull ups (10,10,8,8)
TRI???s(Scull Crushers 5 sets (12,10,8,6,6) Cable bar Pushdowns 4 sets (10,8,8,6), 1 arm concentration cable 4 sets (10,8,8,6)
ABS-(Abs routine)
TUESDAY--(LEGS, CALVES)
QUADS HAMS (Squats 5 sets (12,10,10,8,8) Leg Press 4 sets (10,8,8,6) Leg Curl 4 sets (10,8,8,8) Extensions 4 sets (10,10,8,8)
CALVES (Standing extensions 4 sets (10,8,8,6) Donkey 4 sets (10,10,8,8)
WEDNESDAY---OFF
THURSDAY ???(CHEST,BI???S,ABS)
CHEST-(Flat bench bar 5 sets (12,10,8,8,6) Incline DB 4 sets (10,8,8,6) Decline bar 4 sets (10,8,8,6) Fly Machine 4 sets (10,8,8,6)
BI???s (Standing straight bar 5 sets(12,10,8,6,6), Incline seated DB 4 sets (10,8,6,6), Consentration Seated Hammer DB 4 sets (10,8,8,8)
ABS-(Abs routine)
FRIDAY-(SHOULDERS,TRAPS, Calves)
(Shoulders, traps)
Shoulders-(In front of neck Military press 5 sets(12,10,8,6,6) Upright rows 4 sets (10,8 8,6) Side DB raises 4 sets (10,8,8,6)
Traps-(Hammer machine shrugs 4 sets(10,8,6,6) Smith front bar shrugs 4 sets (8,8,6,6)
CALVES (Standing extensions 4 sets (10,8,8,6) Donkey 4 sets (10,10,8,8)
Thank you all in advance for all your information. This is an awsome forum lots of great information.