flexin

I am needing a little help on my muscle mass and lean muscle program.


My lifting program is a 3 day split:

Mon.
use db's -curls,(seated&standing) 2 X 8
preachers curl 2X 8
lats pull down - 2X8
db raises 2X8
seateddb raises 2X8

Wed.
flat bench 2 x 8 ( I now see I need decline & incline)
cable pushdowns 2 x8
tricep machine (name??) 2 X 10
bicep machine (2 x 10)
cable crossover (2 X 8)

Fri.:
Abs -weighted machine 2 X 30
leg press 2X 10
leg press 2 X 10
leg curls 2 X 10
standing calf raises machine (2 x 10)
Couple of other leg machines (2 X10)


I have been searching this site for some good nutrition ideas. If you would share your meal plans I would be greatful.


I have been told to bulk others say cut????

Some Stats:
6'
187 pounds
probably 17% BF???

I would like to add mass, but sort of be a little clean cut by Spring Break time. (2-3 months)

Thanks for the help

plouffe

Don't worry about bulking or cutting. Just get a nice base right and some knowledge. One thing I see that is a little strange on your workout sched. is you only have 2 sets of each excersise. I'd up it to about 4. And at 17% I'd cut

These are my favorite faces : - - -

Personal Bests:

Bench - 235
Deadlift - 315 X 17
Squat - 315 X 11
40 yrd. - 4.65

flexin

Should I keep the same workout but just add more sets?

I was told once that I should add heavy weights and not many reps?

So would 4 sets X 5 reps of heavy weights be the way to go??

Thanks for the help