Thread: Need ADVICE work out plan, schedule, etc

Hey Fellas. Here is the deal, I am in serious need of a good plan and schedule. I have been lifting on and off ( i know this is bad) for 5 years. im 20, in college and weigh 190. I lifted solid every other day at the begining of my freshmen year had descent results then stopped. I need to burn the freshmen 15 and gain some muscle

I have cell tech, glutamine, and multi vitamins.

i typically do
3 sets of 10 with dumbell 65s
do 2-3 sets of flys with 25s
2 sets of 10 on a lat pull down
2 sets of 8 with curl bar
3 sets of bow ties

lately ive been biking a couple miles a day

What else should i do or should i not do?

I know you're not exactly a beginner. However, when you take time off and start up again, I sort of consider one to be a beginner. Here's the standard beginner routine that I recommend, which is to be done Monday, Wednesday, and Friday:

Full Squats 3 x 8-12
Straight-Legged Deadlifts 2 x 8-12

Deadlifts 3 x 8-12
Bent Rows 2 x 8-12

Bench Press 3 x 8-12
Military Press 2 x 8-12

Decline Situps 3 x 8-12

Your current routine is seriously flawed. You have no leg work, severely lacking back work, and more than enough chest work. You need to focus on the big, heavily compound, free weight exercises. Once you learn your weaknesses in those lifts, then you can get more specific in terms of exercises to target your weak areas.

Biking every single day is going to be detrimental to gaining mass. Try to limit it to the days that you don't weight train, and leave one day per week during which you do not exercise.

Diet is the key to gaining mass. Although training certainly has an effect, you aren't going to keep growing if you don't increase your calories and give your body the materials that it needs to build more muscle mass. Check out the diet & nutrition forum for some great information.