First schedule

[adrianl158]

Hey everyone, I just started bodybuilding here and am relativity new to it. I have been on somewhat of a schedule for about a month and a half now and what to see what you guys think of it. Iv been tweaking it for a while now and this is what i have so far.

Monday
Chest
Abs
3.6 Mile Run
Tuesday
Legs
Cosgrovian Barbell Complex
Wednesday
Back
Biceps
1.6 Mile Run - 18Lb. Weight vest
Thursday
4.5 Mile Run
Friday
Shoulders
Triceps
Bloody Barbell Complex
Saturday
Forearms
3.6 Mile Run
Sunday
Rest

Workouts

Legs
Front Squats - Legs Curls - Power Clean - Jump Squats (18lb Weight vest) - Stand Calf Raises - Reverse Standing Calf Raises

Back
Barbell Bent Over Rows - Barbell Shrugs - Close Grip Upright Rows - Romanian Deadlift

Shoulders
Front Shoulder Press - Clean and Press - Military Press - Front Raises - Side Dumbbell Laterals

Biceps
Standing Barbell Curls - Dumbbell Hammer Curls - Preached Barbell Curls - Drag Curls

Triceps
Close Grip Bench Press - Bench Dips - Tricep Kickbacks - Lying Tricep extensions

Abs
Sit ups - Bench Leg Pull ins - Plate Twist

Chest
Flat Bench Press - Incline Bench Press - Decline Bench Press - Dumbbell Press - Dumbbell Flys

Forearms
Wrist Curls - Reverse Barbell Curls

** All dumbbell workouts use plates instead of actual dumbbells. Im poor **

Complexes

Bloody Barbell Compexe
Overhead Squat x10
Hang Clean x10
Standing military Press x10
Bent Over Rows x10
Lunges x10 Each leg
Romanian Dead Lift x20
Front Squat x10
Standing Calf Raise x30
Repeat 3-6 times with 90 seconds of rest between each set.

Cosgrovian Complex
Deadlift x6
Romanian Deadlift x6
Bent Over Rows x6
Power Clean x6
Front Squat x6
Push Press x6
Back Squat x6 Back Squat x6
Good Mornings x6
Repeat 4-6 times with 90 seconds of rest between each set.

My goal is to build strength and get lean. Recommendations as to what I can alter in this schedule would be greatly appreciated. Please do take into consideration that I work out alone and I only have a bench, barbell and some plates.

 

[adrianl158]

Bump

 

[Built]

Okay - wow - that's a lot of conditioning work.

Mind posting up your goals, height, weight, current diet (calories, grams protein, carb and fat), are you gaining on this diet, or losing, or maintaining?

How tall are you and what do you weigh? What is your background in fitness - are you an athlete? How old are you? How is your build - do you have big legs, or a big upper? Is your bicep bigger than your calf, or smaller?

 

[adrianl158]

My goal is to slim down and tone out. I am 18 years old, weigh 215 as of 3 weeks ago and am 6'1". I have been running regularly for about 9 or so months now and lifting about 2 months now. I would say my lower body is noticeably more developed because my calfs are bigger then my biceps and because of the fact that I've been running for so long now. In all honesty, I couldn't care less if I gained weight or lost it. All I do care about is lowering my body fat % and increasing my strength. In terms of my diet, its not as good as I would like it to be. Since I'm not much of a cook and don't know much about nutrition its a little hard for me. The days I do lift I usually have a bowl of whole grain oatmeal and two slices while grain toast. Right after I lift I will have a sandwich ( whole grain bread, lean ham, onions and tomato) and will eat whatever my parents make for dinner later on in the day. I only drink water and get more than my daily recommended amount. I take fish oil, iron tablets, and a multivitamin with my sandwich.

 

[Built]

Okay thanks - this is helpful.

Please read homework 1 in my sig and come back with answers to the diet questions in there.

Why iron tablets by the way - are you anemic?