Help with workout regiment

[JD23]

Yo. So basically, I'm looking for some advice/tips/workout ideas to help achieve and get to be where I want to be. I'm a pretty skinny build to begin with, as it stands i'm 5'9 135-140.

I've been working out throughout the following, focusing mostly on upper body, as I really want to have a nicely toned, non-skinny looking body, especially for when beach time comes around.

I've been doing the following:

Bench Press: 3 sets of 8, doing 130 lbs
Leg Press: 3 sets of 8, doing 280 lbs
Lat Pull Downs: 3 sets of 8, doing 105 lbs
Inclined Bench: 3 sets of 8, doing 90-95 lb/
Chest Flys: 3 sets of 8, doing 25 lbs in each arm
Rowing: 3 sets of 8, 80 lbs


I'll occasionaly do triceps or bicept curls, and calf ups every now and then, but my essential goal is to have a nicely built chest, nice abs (ive been doing ab ripper, and being naturally thin its automativally fairly ripped), a nice 'V' effect(lats), a muscular/ripped back (especially across the top of the back, and around the shoulders). Another problem i have, is being skinny, you can see my ribs a bit on the sides.. Ive been trying to do some obliques, but hasnt done much, essentially trying to build the sides of my stomach. I guess, I'm striving for 5 '9, 160ish



Anyways, any help is appreciated, thanks in advance.

 

[midwest_mind]

Well you definately want to figure out a meal plan to go with your workout, especially

if you want to gain muscle and size. If you are only workingout but not eating enough

(prolly way more than your used to) you are only doing half of what is needed.

Believe me, you can definately gain size and continue to stay trim if you are consistant

and focused with your meals and workouts. Also I would recommend maybe increasing

your sets and shortening up your reps like maybe 5 sets 5 reps, or 5 sets 8 reps.

Usually I do not go any higher than 8 reps unless I am getting back into workingout

and trying to build up my endurance. Also I would HIGHLY suggest get The Arnold

Schwarzenegger Encyclopedia of Modern Bodybuilding this is a great book and will not

only provide you with a ton of info but it will also give you some motivation. I hope this

will help you.

O ya also it doesn't really look like you have a really well rounded workout I know you

say you want a nice chest and everything but, you have to see this from the bigger

picture like you say you do tricep and biceps and calf ups but, I think you might need

to definately get that book because it will really teach you the fundamentals b/c like

say you want larger chest it will definately help if you strengthen other muscles to b/c

lets say when you are doing bench not just your chest is involved other muscles help

as well your triceps, and shoulders. This just shows you are prolly gonna

have to make a lot of changes to this routine. Sorry for rambling but anyway do a

little more research then hit the weights hard good luck.

 

[xrsist]

up the sets and up the reps. work a certain body part each day, example:

mon, chest and back
tues, legs
wed, cardio
thurs, shoulders, traps
fri, bis and tris
sat, cardio

you have to eat eat and eat some more bro or all this training is a waste

 

[JD23]

thanks for the posts.

is there anything i should be eating in specific?

as it is, im in highschool, and im basically eating just 3 meals a day, with very little snacking in between

 

[Bretmj1]

Figure out a nice 4 day split and make a good meal plan, then give it a couple months. Before and after pictures make the body happy

 

[jumpmaster82]

hit each body part once or twice a week, but when you do a body part do 4 or 5 different exercises for it. start with doing it once a week. then once your muscles get used to that start with doing each muscle twice a week. example.
mon-chest abs tris
tues-back bis calves
wed-shoulders traps legs
thurs-chest abs tris
fri- back bis calves
sat- shoulders traps legs
thats what i do and im fucking jakked ripped and 12% BF. but most importantly get a proper diet in place, that is BY FAR the most important part of gaining muscle.