I am trying to bulk, not excessively, but a steady weight gain, on the other hand I need to massively improve my fitness, as this would involve excessive amounts of cardio it kind of contradicts each other, anyway I would like to know what you think I will achieve out of this routine, oh yea, and I am pretty much just starting to get into weight training again after a large break, I've done is for a little over 2 weeks now, and muscle is already coming hard and fast(must be the memory), anyway enough of the crap, here's my routine(I just wrote it up today, and did Mondays workout today ie Sunday, but I will take monday off and then start the written routine from Tuesday) :
Monday:
Jog 1.5 Miles (2.4km) from where I live to the gym (15/16mins)
Chest (Bench press incline/Flat 2 sets each, reps 5-7)
( Dumbell Flyes ,3 sets 5-7 reps)
Shoulders (Arnold Dumbell Press, 3 sets 6-8 reps)
(Should Press Machine, 3 sets 5-7 reps)
(Side laterals 3 sets 6-8 reps)
Triceps (Tricep Pull Down, 3 sets 8-10 reps)
Jog 1.5 Miles back home (15/16 mins)
Tuesday:
Jog 1.5 miles to the gym
30 minutes swimming
Best effort on 1.5miles back home
Wednesday:
Jog 1.5 miles to the gym
Back (Lat Pull down, 2 sets, 6-8reps)
(V-Bar Pull Down 2 sets, 6-8reps)
(Machine, Rower 3 sets 6-8 reps)
(Stiff legged Dead lifts 3 sets 6-8 reps)
Biceps (Concentration curls 3 sets 6-8reps)
(Alternate dumbell curls 3 sets 6-8 reps)
Shitty Gym doesn't have bar to do preacher curls...
Jog back 1.5 miles home
Thursday:
Jog 1.5 miles to Gym (15/16 mins)
Swim 30 minutes
Best effort 1.5 miles back home
Friday OFF
Saturday:
Jog 1.5Miles to gym
Legs: (Squats 3 sets 6-8 reps)
(Leg press 3 sets 6-8 reps)
(Leg extensions 3 sets 6-8reps)
(Seated Leg curl 3 sets 6-8reps)
Abs 50 crunches (3 sets)
crawl home 1.5 miles.
Sunday OFF
I would also like to point out My "jogs" are not easy on me, its not a casual jog, I actually am sweating and panting etc and breathing hard, and when I arrive at the gym I chill out in the steam room for 10 mins just to catch my breath and relax.
My Calories are pretty high 4000calories (+/- 500), I'm generally quite clean and I usually consume 2 grams of protein per lb of body weight. I'm 6'2" , 203 Lbs, 21 years old.
All advice/criticism/comments welcome. -Thanks in advance
Monday:
Jog 1.5 Miles (2.4km) from where I live to the gym (15/16mins)
Chest (Bench press incline/Flat 2 sets each, reps 5-7)
( Dumbell Flyes ,3 sets 5-7 reps)
Shoulders (Arnold Dumbell Press, 3 sets 6-8 reps)
(Should Press Machine, 3 sets 5-7 reps)
(Side laterals 3 sets 6-8 reps)
Triceps (Tricep Pull Down, 3 sets 8-10 reps)
Jog 1.5 Miles back home (15/16 mins)
Tuesday:
Jog 1.5 miles to the gym
30 minutes swimming
Best effort on 1.5miles back home
Wednesday:
Jog 1.5 miles to the gym
Back (Lat Pull down, 2 sets, 6-8reps)
(V-Bar Pull Down 2 sets, 6-8reps)
(Machine, Rower 3 sets 6-8 reps)
(Stiff legged Dead lifts 3 sets 6-8 reps)
Biceps (Concentration curls 3 sets 6-8reps)
(Alternate dumbell curls 3 sets 6-8 reps)
Shitty Gym doesn't have bar to do preacher curls...
Jog back 1.5 miles home
Thursday:
Jog 1.5 miles to Gym (15/16 mins)
Swim 30 minutes
Best effort 1.5 miles back home
Friday OFF
Saturday:
Jog 1.5Miles to gym
Legs: (Squats 3 sets 6-8 reps)
(Leg press 3 sets 6-8 reps)
(Leg extensions 3 sets 6-8reps)
(Seated Leg curl 3 sets 6-8reps)
Abs 50 crunches (3 sets)
crawl home 1.5 miles.
Sunday OFF
I would also like to point out My "jogs" are not easy on me, its not a casual jog, I actually am sweating and panting etc and breathing hard, and when I arrive at the gym I chill out in the steam room for 10 mins just to catch my breath and relax.
My Calories are pretty high 4000calories (+/- 500), I'm generally quite clean and I usually consume 2 grams of protein per lb of body weight. I'm 6'2" , 203 Lbs, 21 years old.
All advice/criticism/comments welcome. -Thanks in advance