Hi i am an 18 years old male ( i have some muscle and fat my BF% is like 13-14 %)  i am about 176 pounds and i am 5’10.
i want to know if you can give me your opinion if this workout plan looks good.

Iv been following it for 2 weeks. ( i worked out for 2 months with a trainer but had to stop and i am picking it up again and i am going to stick to it, iv been doing the following for 2 weeks so far, and i want to know what you think or would change:


monday- chest and cardio for one hour

tuesday- back

wednesday- shoulders and bicep and cardio for 15 min.

thursday- tricep, and dips, pullups, and pushups

friday- rest

saturday- cardio for an hour and chest

sunday- Legs

My cardio is mostly fast pace walking with some running

and this is my diet:

breakfast- is typically 2 -3 eggs with 2 slices of whole wheat bread
(around 10-11am)


snack- my snack is a handfull of mixed nuts and a fruit if i am still hungry

WORKOUT- i take multi, and jack3d for energy then after the workout i take a scoop and a half of whey and 5 grams of creatine mono.

Lunch- i eat lunch after i workout which is a turkey burger or chicken

dinner- depends but is usually meat or chicken with brown rice



I think i am eating way to little, but i do not know for sure—my goals are to gain lean mass and look cut i dont want to look like a huge bodybuilder , but i want to have a good amount of muscle mass if you understand what i mean.



so thats what iv been doing for 2 weeks i just started the creatine to but have seen no big amount of bloating ( started this 2 weeks ago to) so i guess thats good, i typically do 8-12 reps of an excercise 4 times and when i do 6-9 reps when i do heavier weights….i am at the gym typicaly for an hour, or until my muscles fatigue.

So please give me your advice if you dont mind. THANKS !

ianizaguirre - 10 June 2010 04:11 AM

Hi i am an 18 years old male ( i have some muscle and fat my BF% is like 13-14 %)  i am about 176 pounds and i am 5’10.
i want to know if you can give me your opinion if this workout plan looks good.

monday- chest and cardio for one hour

tuesday- back

wednesday- shoulders and bicep and cardio for 15 min.

thursday- tricep, and dips, pullups, and pushups

friday- rest

saturday- cardio for an hour and chest

sunday- Legs

I think you should stick to simple 3-times a week full-body routine
with 1-2 exercises for all major muscle groups.
Basically your routine will be build around following movements
1)legs
2)pulling
3)pushing

after those “core” base you can add direct arms, abs, calves etc movements but not too much
good luck

hmm intesting suggestion but if i do a full body routine i would not be able to give my all at the end of the workout since i would already be tired an example lets just say pushing , and hows the diet look is it to little food?

But if you do one day with all chest you would be way more tired in your pecs on your last exercise since you’ve been using the same muscle for all previous exercises..

You could also rotate what exercises you put first..
I’ve done FBWs for a long time and I’ve never really had any big problems with being too tired to push myself at the end.

Just my 5 cents.

but why full body ? why would that be so much better then what i do know ( isolation) on seperate days ? and plus on thursdays i do calisthenics
and i am sure some of my excersises incorporate more then one muscle in my regular routine.

Well, you don’t have to do a full body.. and why a split?
IMO, you should train all your muscles at least 2 times a week. I haven’t seen any studies in which protein synthesis has been elevated for a week. So if you wait too long between each time you stimulate a muscle, you’ll spend longer without elevated protein synthesis.

Anyways, that’s just my advice. If you take it or not is entirely up to you

I think you will find that most guys here recommend full-body workouts or upper-lower splits because it allows for plenty of volume while also allowing for frequent stimulation (2 to 3 times per week).  Spending an hour on your chest really isn’t necessary, most likely.

Your reasoning for performing body part splits is a little questionable.  For instance, you claim that the exercises performed at the end of a long full-body session will be worked less effectively.  This assumption requires one to believe that you have to go to the absolute max intensity for many sets in order for an exercise to provide an effective stimulus, but that isn’t true.  It also requires one to assume that the previous day’s workout (where your exercises were given “your all”) wouldn’t negatively impact today’s workout.  EG do you really think you will be able to have an extremely effective chest day on Monday when you just spent an hour destroying your legs on Sunday?  While your chest muscles won’t have been directly involved in the leg work you performed, the systemic fatigue on your system will prevent you from “giving your all” to a chest workout.  By the time you make it to back on Tuesday, you are going to be so smoked ...

In all honesty, however, if you prefer body-part splits and you feel like that type of workout is giving you the results you want, then you should continue on with that.

As for diet, I don’t think you are eating enough either.  Here is my recommendation: calculate your daily caloric needs and build a diet around that.  Ballparking has never been effective for me.

Juarez - 10 June 2010 11:46 PM

As for diet, I don’t think you are eating enough either.  Here is my recommendation: calculate your daily caloric needs and build a diet around that.  Ballparking has never been effective for me.

yes.

your diet looks like what i eat when i’m trying to lose weight

Hi Ian,

Welcome to Exercise Biology!

I will echo what others wrote in the thread.

1. Diet is 80% of the battle. Increase your calories and protein intake.
2. Hit one muscle group at least twice a week or once in 5 days. An upper body lower body split would work well too. You can alternate exercises which helps to minimize fatigue.For example , one day you start with pushing, then pulling.The next day you start with pulling and then pushing and so on.
3. Pick a few multi-joint exercises and try to increase strength on those.

I know you prefer isolation on separate days.But try a full body or an upper/lower split for 8-`10 weeks and compare the differences.

I agree with everyone,

-too much volume
-less frequency
-poor diet

And something that anyone mention yet, you are not taking creatine properly you need to take creatine with some high IG carbs, to cause an insulin spike