I’m new to this site. I’ve been searching through the site’s content and found a bunch of great articles. However, I just started a program and don’t want to jump in in on a brand new one (I figure, I can’t be abandoning every program I’m in as soon as I find something ‘better’).
Right off the bat, I just wanna say that I’m more interested in adding muscle then strength… to put it bluntly, I just want to look better
I am 20 years old, male, 5’8, and 139 lbs
Anyways, here’s the current program I’m doing. The exercises are structured as supersets.
Sunday:
a.1.Military Press 4x6
a.2.Chin-up 4x6 (i normally fail at 5)
b.1.Bulgarian Split-Squat 2x10
b.2.Lat pull-down 2x10 (supinated grip)
c.1.Bulgarian Split-Squat 2x10
c.2.Dips 2x12
Monday:
a.1.Deadlift 4x8
a.2.Narrow-grip Bench Press 4x8
b.1.Barbell Curl 2x10
b.2.Dumbbell Row (elbow in) 2x10
c.1.Swiss-Ball Leg Curl w/ Hipxtension 2x12
c.2.Dumbbell Row (elbow out) 2x12
Wednesday:
a.1.Barbell Squat 4x6
a.2.Dumbbell Push Press 4x8
b.1.Barbell Squat 2x10
b.2.Lat Pull-down (pronated grip) 2x10
c.1.Upright Row 2x10
c.2.Dumbbell Pull-over 2x10
Friday:
a.1.Barbell Bench Press 4x6
a.2.Barbell Bent-Over Row 4x6
b.1.Dumbbell Incline Press (30 degr) 2x12
b.2.Good Morning 2x10
c.1.Dumbbell Row (elbow out) 2x12
c.2.Good Morning 2x10
I like it because it spreads the horizontal push/pull and vertical push/pull over 2 days instead of just 1 (that way each body part is worked out 2-4 times a week)
Anyways, what do you guys think? Any feedback would be appreciated
Oh yeah, here’s a sample of what I eat during a workout day.
6.45 am, Breakfast:
1/2 cup oatmeal (measured before cooking)
1 cup 1.5% milk
1/2 banana (mixed in with oatmeal)
1 tbsp natural pb (mixed in with oatmeal)
2 slices of cantaloupe
2 egg whites
Go to class
11.45 am, Snack:
3/4 cup plain low-fat yogurt mixed w/:
2 tbsp toasted wheat germ
1/5 scoop whey chocolate protein powder
1 banana
1 pm, Lunch:
1 medium sweet potato
2 cups of vegetables
6-8 oz of fish or chicken breast
4.15 pm, Pre-workout:
Smoothie made with 1 cup skim milk, 1.5 scoops of muslce milk, 1 banana, ice, 1 tsp glutamine powder
5.40 - 6.30 pm, workout
Dinner: (within 30 min postworkout)
1 medium sweet potato
2 cups of vegetables
6-8 oz of fish/chicken/steak
10.20 pm, Snack:
Smoothie made with 1 cup skim milk, 1.5 scoops of muscle milk, 1 tbsp ground flaxseed, 1 tsp glutamine powder
I’m thinking of taking creatine in the future when I get my ‘workout in order’… any advice on how to fit it in my meal plan?