Morning all,
I am 17 years old, 6 foot 3 and still growing. Anyway, I have been hitting the gym for about a month or so and I have been following the 5-3-1 structure ever since. My primary objective is to get rid of the fat surrounding my waist area (currently at a slight muffin physique) and obviously build muscle. My gym partner has been hitting the gym for a year or so and wants me to continue bulking. By the way, I am 228lbs. I have been told by him, to lift heavy and eat a lot but clean. Is this the right way to go at this? Below is what I do so far (each week I am slowly increasing the weights I use):
Monday (Chest and Triceps):
Bench press = 74kg max, 64 reps (3x4)
Incline Dumbell press = 20kg (3x8)
Decline Dumbell press = 18kg (3x8)
Flys = 22kg (3x8) if there’s a queue then Pec Deck = 26kg (3x8)
Tricep pushdown = 17kg (3x8)
Standing Overhead Tricep Extensions = 18kg (3x8)
Tuesday (Legs):
Squats = 60kg going 80kg (4x5)
Standing Calf Raises (with bar) = 60kg (3x8)
Leg press = 230kg (3x8)
Leg Extensions = 30kg, I think (3x8)
Ham Curls = 28kg, I think again (3x8)
Wednesday (Core):
Knee/Hip Raises with 8kg dumbell in between = (4x8)
Press Ups = (To Failure)
Decline Ab Crunches = (3x8)
High Intensity Rowing = To 10min with 20 seconds full out burst and 40 sec light row
Thursday (Back and Biceps):
Deadlift = 100kg (4x4)
Lat pulldowns = 40kg (3x8)
Cable Seated Rows = 60kg (3x8)
Dumbell Bent Over Rows = 20kg (3x8)
E-Z Bar Preacher curls (close/wide grip) = 19kg (3x8)
Hammer Curls = 10kg (3x8)
Friday (Shoulder):
Standing Military Press = 35kg (4x4)
Arnold Press = 12kg (3x8)
Front Raise = 10kg (3x8)
Side Raise = 12kg (3x8)
Shrugs (Bar) = 110kg (3x8)
Saturday may implement Cardio and Sunday is rest.
Just wanted to know whether:
1.I was on the right track to burning fat fast?
2.Are there any important exercises that I’ve missed?
3.A brief description to what my diet should revolve around?
Cheers lads.