[quote]Asoss wrote:
Scar: What do you think of my workout program:
First Session:
Chest:
Bench Press 3 x 10-12 reps
Flat Dumbbell Fly 3 x 10-12 reps
Bench Press Incline 3 x 6-8 reps
Incline Dumbbell Fly 3 x 6-8 reps
Triceps:
Dips 3 x max reps
Close-grip bench presses 3 x 12-15 reps
Pushdowns 3 x 12-15 reps
Second Session:
Back:
Pull-Ups/ Chin-Ups 3 x max reps
Lat Pull down 3 x 10-12 reps
Deadlifts 4 x 12 reps
Bent over Row 3 x 6-8 reps
Seated Rows 3 x 12-15 reps
Biceps:
Barbell Curl 3 x 6-8 reps
Dumbbell Curl 3 x 12-15 reps
Preacher Curl 3 x 10-12 reps
Third Session:
Shoulders:
Military Press 5 x 5 reps
Seated Dumbbell Press 4 x 6-8 reps
Lateral Raises 1 x 100 reps
Rear Delt Raises 3 x 10-12 reps
Shrugs 5 x 5 reps
Legs:
Squats 4 x 12 reps
Lunges 4 x 12 reps
Leg extensions 3 x 10-12 reps
Leg Curl 3 x 10-12 reps
Whenever I can:
*Forearms:
Wrist curls (forearms on knees) 3 x 15 reps
Reverse barbell curls 3 x 12 reps
*Abs:
Kneeling cable crunch 3 x 12-15 reps
Machine crunch 3 x 6-8 reps
Swiss ball crunch 3 x max
Serratus Crunch 3 x max
I train cardio whenever I can.
Stats:
18 years old
1 year of lifting
6.3
205 lbs
Goal:
-Functional Strength
-Becoming lean
-balance between strength and speed[/quote]
That’s WAY TOO MUCH!!! Cut all that crap in half and leave out the…oh wait…I see your goals…
Functional strength? isn’t all strength “Functional”?
Become Lean- You cenrtainly have the volume for that!
-Balance of strength/Speed??? How do you measure this and by what definition?
At 6’3" you have a lot of functional strength you can add, but it will take a bulk to do this.
Sorry I can’t help, but this thread is about Bulking and goes against the new approach of “Functional” strength. It will give you a lot of non-functional strength, and we don’t need that in your case.
My advice for leaning would be: Go light and long.
Hope this helps…???