What can I do for my body type?

[asaic1]

Hello. I would like to get an expert opinion for how I can frame my body type. I am 6'2 and weigh 189. I am fit in the sense that I have good endurance and okay strength but my body does not show it. I do not have a six pack or much muscle definition. I work out regularly and eat relatively healthy.

What can I do as far as routine and supplements in order to get the physique that I want? Any help would be great.

Thanks

This is what I wish my body to look like

 

[PushAndPull]

What's your current routine?

 

[futureMrO]

i too have a naturally small farm, for mme working my side shoulders and lats really helped widen my fram

 

[asaic1]

DAY 1


REST TIME = 1 MINUTE

2. DUMBBELL BENCH PRESS ? 4 SETS OF 8 REPS

Active Rest ? LYING TOE TOUCHES 20 SEC

2. DUMBBELL FLY ? 3 SETS OF 8 REPS

AR ? LYING TOE TOUCHES 20 SEC

2. STANDING BARBELL CURLS ? 4 SETS OF 8
3. PREACHER CURLS ? 3 SETS OF 8
4. BURPEES 8 SETS OF 20 SEC / 20 SEC REST

DAY 2

2. WIDE PULL-UPS ? 3 SETS TILL FAILURE

AR ? WIDE PUSH UPS 15 SEC

2. T-BAR ROW ? 3 SETS OF 10

AR PRONE COBRAS 10 REPS

2. BACK EXTENSION WITH SIDE LATERALS ? 3 SETS OF 12

AR PRONE COBRAS 10 REPS

2. CABLE TRICEP EXT. - 4 SETS OF 8

AR CLOSE GRIP PUSH-UPS 15 REPS

2. ONE ARM DUMBBELL EXTENSION ? 3 SETS OF 12

AR CLOSE GRIP PUSH-UPS 15 REPS

2. LYING TOE TOUCHES/REVERSE CRUNCH/ CIRCLES - 3 TRI SETS OF 20/20/20 REST 60 SECS

DAY 3

2. STANDING DUMBBELL PRESS / BARBELL SHRUGS ? 5 SETS OF 8/15

AR - ELBOW TO KNEE CRUNCH 20 SEC

2. BARBBELL FRONT RAISES TO CEILING / PLATE SHRUGS ? 5 SETS OF 8/15

AR - ELBOW TO KNEE CRUNCH 20 SEC

2. THREE POSITION CALF RAISES ? 30 EACH
3. JUMPING KNEE TOUCHES/ROCKING GET UPS ? 6 SETS OF 20/20 REST 20 SEC

DAY 4

2. BARBBELL SQUAT/DUMBBELL LUNGE/JUMPING LUNGES ? 3 SETS OF 10/20/20
3. STIFF LEG DEADLIFTS/STANDING ONE LEG TOE TOUCHES ? 4 SETS PF 12/12
4. HOPPING SQUATS/STEPPING TAPS ? 6 SETS OF 20/20 REST 20

DAY 5

2. JUMPING JACKS/MOUNTAIN CLIMBERS/AIR JACKS ? 5 SETS OF 20/20/20 REST 60 SEC

DAY 6

2. INCLINE BARBBELL PRESS ? 4 SETS OF 8

AR ? 10-15 SUPERWIDE PUSH-UPS

2. DIPS ? 3 SETS TILL FAILURE

AR ? 10-15 WIDE PUSH-UPS

2. ALTERNATING BICEP DUMBBELL CURL ? 3 SETS OF 8 EACH ARM

AR ? 10-15 SUPERWIDE PUSH-UPS

2. HAMMER CURLS ? 3 DROP SETS TILL FAILURE (DROP WEIGHT 3 TIMES)

AR ? 10-15 SUPERWIDE PUSH-UPS

2. 4 SECOND PUSH UP/SIDE TO SIDE PUSH UP/SIDE PLANK HOLD ? 3 SETS OF 20/20/20 REST 60 SECS

DAY 7

2. DEADLIFTS ? 3 SETS OF 12
3. ONE ARM BUMBELL ROW/PRONE COBRAS ? 4 SETS OF 8/10
4. SKULL CRUSHERS/BENCH DIPS ? 4 SETS OF 12/TILL FAILURE
5. JUMPING LUNGES/LYING HAND TO HEEL TOUCH ? 4 SETS OF 20/20 REST 20 SECS

DAY 8

2. SEATED MILITARY PRESS/ BEHIND THE BACK SHRUGS ? 4 SETS OF 8/15
3. SIDE LATERALS/FRONT RAISES ? 4 SETS OF 8/8
4. SEATED CALF RAISES ? 4 SETS OF 20 REPS
5. JUMPING JACKS/ DECLINE SIT UPS ? 6 SETS OF 20/20 REST 20 SEC

DAY 9

2. 100 BODY WEIGHT SQUATS
3. BARBBELL CRAB WALKS (SIDE TO SIDE SQUATS) ? 5 SETS OF 20
4. LEG EXTENSION ? 1 SET 5 DROPS
5. LEG CURLS/ONE LEG TOE TOUCH ? 5 SETS OF 12/12
6. HALF BURPEES/CRUNCH KNEE HOLDS ? 6 SETS OF 20/20 REST 20 SECS

DAY 10

2. JUMPING JACKS/MOUNTAIN CLIMBERS/AIR JACKS ? 5 SETS OF 20/20/20 REST 60 SEC

 

[asaic1]

Day 1


rest time = 1 minute

1. dumbbell bench press ? 4 sets of 8 reps

ar ? lying toe touches 20 sec

1. dumbbell fly ? 3 sets of 8 reps

ar ? lying toe touches 20 sec

1. standing barbell curls ? 4 sets of 8
   
2. preacher curls ? 3 sets of 8
   
3. burpees 8 sets of 20 sec / 20 sec rest

day 2

1. wide pull-ups ? 3 sets till failure

ar ? wide push ups 15 sec

1. t-bar row ? 3 sets of 10

ar prone cobras 10 reps

1. back extension with side laterals ? 3 sets of 12

ar prone cobras 10 reps

1. cable tricep ext. - 4 sets of 8

ar close grip push-ups 15 reps

1. one arm dumbbell extension ? 3 sets of 12

ar close grip push-ups 15 reps

1. lying toe touches/reverse crunch/ circles - 3 tri sets of 20/20/20 rest 60 secs

day 3

1. standing dumbbell press / barbell shrugs ? 5 sets of 8/15

ar - elbow to knee crunch 20 sec

1. barbbell front raises to ceiling / plate shrugs ? 5 sets of 8/15

ar - elbow to knee crunch 20 sec

1. three position calf raises ? 30 each
   
2. jumping knee touches/rocking get ups ? 6 sets of 20/20 rest 20 sec

day 4

1. barbbell squat/dumbbell lunge/jumping lunges ? 3 sets of 10/20/20
   
2. stiff leg deadlifts/standing one leg toe touches ? 4 sets pf 12/12
   
3. hopping squats/stepping taps ? 6 sets of 20/20 rest 20

day 5

1. jumping jacks/mountain climbers/air jacks ? 5 sets of 20/20/20 rest 60 sec

day 6

1. incline barbbell press ? 4 sets of 8

ar ? 10-15 superwide push-ups

1. dips ? 3 sets till failure

ar ? 10-15 wide push-ups

1. alternating bicep dumbbell curl ? 3 sets of 8 each arm

ar ? 10-15 superwide push-ups

1. hammer curls ? 3 drop sets till failure (drop weight 3 times)

ar ? 10-15 superwide push-ups

1. 4 second push up/side to side push up/side plank hold ? 3 sets of 20/20/20 rest 60 secs

day 7

1. deadlifts ? 3 sets of 12
   
2. one arm bumbell row/prone cobras ? 4 sets of 8/10
   
3. skull crushers/bench dips ? 4 sets of 12/till failure
   
4. jumping lunges/lying hand to heel touch ? 4 sets of 20/20 rest 20 secs

day 8

1. seated military press/ behind the back shrugs ? 4 sets of 8/15
   
2. side laterals/front raises ? 4 sets of 8/8
   
3. seated calf raises ? 4 sets of 20 reps
   
4. jumping jacks/ decline sit ups ? 6 sets of 20/20 rest 20 sec

day 9

1. 100 body weight squats
   
2. barbbell crab walks (side to side squats) ? 5 sets of 20
   
3. leg extension ? 1 set 5 drops
   
4. leg curls/one leg toe touch ? 5 sets of 12/12
   
5. half burpees/crunch knee holds ? 6 sets of 20/20 rest 20 secs

day 10

1. jumping jacks/mountain climbers/air jacks ? 5 sets of 20/20/20 rest 60 sec
   

 

[PushAndPull]

So is that 10 days done without a break?

 

[asaic1]

rest one day after day 5. So day six would actually be a rest day and then continue the next 5 days.

 

[PushAndPull]

I would go with 2 days off. What's your plan for progression? What intensities are you using?

 

[asaic1]

My goals week to week are either to rest less between reps or to go up in weight. I am not sure which one will give me better results. That is where I usually lack consistency because I tend to not log in weight used, rep count, or rest time. I try and rely on memory, but I know that doesn't work.

 

[PushAndPull]

You'll make far better progress when you have a good plan in place. Try researching periodization. Make a commitment to a specific training variable for progression, and then outline your routine around it.

 

[asaic1]

Thanks man. I appreciate it.

 

[Powermaster]

You are training too many days in a row without a break. You say you have good endurance, well yeah, that is what you are training for.
If you want a lean muscular physique you need to train and eat for one.
Here's the basic rule:
1) you train - this breaks down muscle which is a catabolic state.
2) you recover - you shift to an anabolic state. nutrient timing helps get here quicker.
3) you grow - once recovered this is when growth occurs

If you train 5 days in a row and are not getting any bigger you are either: not resting enough to recover & grow or not eating enough at the right times to push from catabolic state to an anabolic state or both.
If you do things right you can speed up the process and your body does adapt over time to more frequent training but you do still need some down time.

 

[asaic1]

So, should I be extending that 10 day workout to a 15 day workout? How many days should I rest for everyday I workout, or should it be one day workout and one day rest?

 

[Powermaster]

Keep adding rest days in until you start seeing LBM gains/fat loss. Every bodies level of training will be different. I'm kind of old school in training 3 days per week (none being consecutive) with 4 days rest. I tried more and my gains fall off. I'll do less if my life gets too hectic and I need a break.

 

[asaic1]

What about cardio? I usually play sports like basketball, volleyball, etc. If I did that on rest days, will that be a problem?

 

[Powermaster]

What about cardio? I usually play sports like basketball, volleyball, etc. If I did that on rest days, will that be a problem?

Not at all. Cardio is active recovery unless you are a powerlifter.