Originally Posted by goose102

Monday

Chest/Tri’s/Delts

Bench Press: 5 sets x 5 reps 4x5
Incline Dumbell Bench Press: 5 sets x 5 reps 4x8
Flyes: 3 sets x 8-10 reps 2x10....hell I wouldn't even do them
Shoulder Press: 5 sets x 5 reps each supersetted with Pushups ( drop the pushups...do 6-8 reps on military)
Close Grip Bench: 5 sets x 5 reps 4x6
Pressdown: 3 sets x 8-10 reps drop this

Tuesday

Legs

Squat: 5 sets x 5 reps
Stiff Legged Deadlift: 5 sets x 5 reps 4x10
Lunges: 3 sets x 10-12 reps
Leg Curl: 3 sets x 8-10 reps each drop this

Thursday...Friday would be better

Back/Bi’s/Traps

Deadlift: 5 sets x 5 reps
Bent Over Row: 5 sets x 5 reps 6-8 reps
Shrug: 3 sets x 8-10 reps...no need for these..shrug during dead lifts
Seated Row: 3 sets of 8-10 reps drop this and do latt pulls 3x10
Barbell Curl (I use the EZ Curl bar; easier on my wrists): 5 sets x 5 reps
Incline Dumbbell Curl: 3 sets x 8-10 reps...8 sets of biscep isolation??? are you kidding??? 4-5 sets is more than enough ( 4x8-10...no need for low reps on isolation work)

Originally Posted by goose102

cool thanks. Can i add in some cardio to maintain my body fat?

Originally Posted by goose102

cool thanks. Can i add in some cardio to maintain my body fat?

Originally Posted by goose102

thanks guys. Doing cardio while bulking would only lead to maintaing bodyfat% right? Not losing any?

Originally Posted by CowPimp

Sorry to break it to you, but you are probably not going to gain 30-35 pounds of muscle while losing 5-10 pounds of fat come spring break. That would be completely insane, even as a 16 year old.

Originally Posted by Budz08

what would you suggest if keeping weight down wasn't a problem? Just eat as much as possible?

Originally Posted by CowPimp

Sorry to break it to you, but you are probably not going to gain 30-35 pounds of muscle while losing 5-10 pounds of fat come spring break. That would be completely insane, even as a 16 year old.

Nonetheless, your head is in the right place. Post your diet in the diet & nutrition section. Counting calories will be essential to gaining muscle mass while minimizing fat gains.

Originally Posted by ForemanRules

He has what...about 6 months??? That would be about 1.3 lbs a week gained in pure muscle and also losing .3 lb a week in fat. Even with drugs that would be impressive, My guess is you might gain 5-10 lbs of LBM and drop 5-10 with a clean diet in the next 6 months, the fat loss is easy you can drop that in one month....so that gives you 5 months to gain muscle.