Thread: workout schedule

Hi, i did track in high school and worked out a little. I am now entering my second year in college and worked out somewhat consistently throughout my freshmen year. I was 170 lbs. 5'11 entering college. I'm now 185 lbs. I'm also in the tae kwon do club. Mostly the tae kwon do training doesn't involve any strength exercises.

My goal is to become more muscular and more cut.

I made up this schedule to use for the next year, i haven't written down how much weight for each exercise yet, because im not sure yet. Can anyone give me their opinion?

i plan to do all the items each day without stopping



Workout Schedule

MONDAY
8-10:00 pm tkd
10:00 biceps
1.(21's) dumbell bottom to mid, 7
mid to top, 7
bottom to top, 7
2.preacher curls barbell 3x 12.10.8
3.short extension dumbells 3x 12.10.8
4.(21)'s hammer curls
5.concentration curls 3x 12.10.8
6.burnout full extension dumbells

TUESDAY
8-10:00 pm tkd
10:00 triceps + forearms
1. ropes 3x 12.10.8
2. close grip bench 3x 12.10.8
3. above head extension 3x 12.10.8
4. behind head bench extension 3x 12.10.8
5. finger curls
5. parallel bar dips 3x 3.2.2
6. burnout barbell downward extensions

WEDNESDAY
8-10:00 pm tkd
10:00 back
1. seated cable row 3x 12.10.8
2. lat pulldown 3x 12.10.8
3. alternating dumbell row 3x 12.10.8
4. T-bar row 3x 12.10.8
5. assisted wide grip pull up 3x 3.2.2
6. lower back extensions
7. burnout lat pulldown

THURSDAY
8-10:00 pm tkd
10:00 pecs
1. bent-arm dumbell pullover 3x 12.10.8
2. bench 3x 12.10.8
3. decline dumbell press 3x 12.10.8
4. fly pec deck 3x 12.10.8
5. alternating dumbell press
6. burnout dumbell alternating bent arm fly

FRIDAY
5:00 abs
1. 3x 50 crunches
2. 21's knee lifts
3. alternating side crunches 3x 25|25
4. 3x 5|5 knee/leg lifts
5. full situps 3x 5.4.3
6. oblique machine
7. burnout crunches


SATURDAY
3-5:00 pm tkd
5:00 sprints
1. HITT 5 min warm up jog
2. stretching
3. all out sprint jog 1 min --> repeat as many times as possible
4. cool down 5 min jog

SUNDAY

rest