New workout split for swimmer bod. CRITIQUE!

[Bsdr]

Monday - chest and lats and traps
Chest
3 sets of 10-12 wide grip bench
5 sets of 10 dumbbell fly's
Chest machine - 3 sets of 10
lats
3 sets failure wide grip chins
4 sets of 10 lat pull downs
Traps
5 sets of 10 dumbbell shrugs

Tuesday - bicep and calves
EZ CURL BAR 3 sets of 12
Preacher curls 4 sets of 10
Isolation curls 2 sets of 15
Calves
Standing bbl calf raise 5 sets of 10
Seated calf raise 3 sets of 12

Wednesday off

Thursday tricep and shoulder
OHP 3 sets of 12 BBL
lateral and front dumbbell raises 3
sets 10 each
Tricep
3 sets failure tricep dips
Db tricep raise 3 sets 12
Finish with another failure set of dips

Friday
Legs and lats (again) and small chest
squats 3 sets of 10-12
1 leg body weight squats 3 sets failure each leg
Lats
Wide grip chins 3 sets failure
Lat pull downs
Chest
5 sets of 10 dumbbell fly's
(and forgot to add in deads)

Please help and critique my workout. Just made it and want yalls suggestions





Complaining wont make you look good naked!

 

[Dial_tone]

Swimmer bod workout - sweat a lot, don't eat.

 

[themondtster]

Swim!

 

[Bsdr]

Lol I'm going for the bigger swimmer body.


Complaining wont make you look good naked!

 

[buddhabuilder]

When you say "swimmer body" are you saying you want to be a swimmer or look like a swimmer?

 

[Bsdr]

Have that look. I could care less about being one, I just like the bodies of them


Complaining wont make you look good naked!

 

[buddhabuilder]

Got it. It is a very complex work out you have designed. Make sure anytime your repeating a body part in a week that you reduce the intensity with lower weights or even fewer sets. The diet piece, of course, is key here. Put up your stats, height, weight, and bf% and we can discuss how much muscle you want to gain and how to approach the kind of definition your after.

 

[Bsdr]

6ft 143 lbs naked, 5-6% bf (advanced tennis player so I was always lean)

Just looking to get to about 160-170 with a good lean look. I want to try the starter stack of helladrol at 160.


Complaining wont make you look good naked!

 

[buddhabuilder]

You'll want to post on the other side to get details around cycles. As far as figuring number of calories to bulk here are a couple of very basic calculators to help you. Of course, #1 recomendation is 1.5-2 grams of protein per pound of body weight. Here is a link to figure your target caloroe intake; Bodybuilding.com - Calculate Your Recomended Calorie Intake!, and one that you can input your food intake to find out what that means in calories; Calorie Calculator - Daily Caloric Needs.

Your already lean so measuring and weighing yourself every couple of weeks should help you stay on track. Stick with your work out for 8 weeks and then try switching it up with 1 or 2 new exercises per body part to keep things interesting.

 

[Buildingup24]

Too young for Prohormones my man.

 

[Evan Tipps]

^ You just started lifting.. don't start steroids/phs. Stupid. Swimmers body is mostly just cardio lol

 

[moya]

why not just SWIM?...
makes no sense... this is why im not a fan of 'bodybuilding'...
why would you just want to look the part and not BE the star?....
smh

 

[Bsdr]

I know I know. Ph is bad at my age. But I want to try it out and see how it goes. If it doesn't work, hard lesson learned. But when I do start helladrol, I want to do the SL 5x5 routine the whole cycle with bicep and tricep workouts added in then start my workout routine


Complaining wont make you look good naked!

 

[Bsdr]

I like the look of a "swimmers body" so I am working out to get that look. I don't want to be a jacked up 225 lb monster.


Complaining wont make you look good naked!

 

[moya]

^yes, we understand that...
then why do workouts geared toward bodybuilding?....
there is a reason that athletes all have a certain 'look' from their sport...
all you need to do is swim if thats what you want to look like... keep it simple...
you are doing it the hard way any other way....

 

[Evan Tipps]

^yes, we understand that...
then why do workouts geared toward bodybuilding?....
there is a reason that athletes all have a certain 'look' from their sport...
all you need to do is swim if thats what you want to look like... keep it simple...
you are doing it the hard way any other way....

^ it doesn't take much lifting to get the swimmer look.. All in your diet/cardio. And hahha it takes way more effort than you think to be a jacked 220 monster. Just eat clean/lots of cardio. I don't even see the need to workout If you wanna look like a swimmer.

 

[Bsdr]

I want to get to 170-175 with that nice v- shape. I'll post a pic of the body in going for. I'm hoping to get it by the time I'm finished with college, which is 6 years.


Complaining wont make you look good naked!

 

[Bsdr]

View attachment 83983


Complaining wont make you look good naked!

 

[Buildingup24]

http://www.t-nation.com/free_online_article/most_recent/12_programs_to_follow

Pick between 1-5 (full body, push/pull/legs, superset, upper/lower) lift 3 days a week and swim. Eat for your goals... swimming and lifting require high carb but don't neglect protein.
The "v" comes from a wide back, developed shoulders/rear delts and a narrow waist. I wouldn't neglect legs because you do use your legs for swimming to an extent unless you're doing like a triathlon in which case you conserve your leg energy for the running/cycling.
Stick to a routine and eat properly.

And if you are dead set on running a ph at 18-19, you better do it right. Like other and myself have already said, you're young and you are under 150lbs, you can put on 10-15lbs EASY in like 6 months. If you run a cycle for say 4 weeks, you'll gain 8-10 and then lose a few during PCT so in 8 weeks (cycle plus PCT) you'll gain 6lbs or so. This can be done naturally in 8 weeks. Sure, you may only put on 4-5lbs of lean mass in 8 weeks as opposed to the 6 in this hypothetical scenario.
BUT!! By running a ph you'll mess with your hormones which are probably already running efficiently. Your biggest issue is you don't eat right, running a cycle won't magically put on muscle/size/mass if you don't eat the carbs/protein/fats necessary to put the damn shit to use.

I am in no way trying to bash you, simply educate.

/thread

 

[Bsdr]

http://www.t-nation.com/free_online_article/most_recent/12_programs_to_follow

Pick between 1-5 (full body, push/pull/legs, superset, upper/lower) lift 3 days a week and swim. Eat for your goals... swimming and lifting require high carb but don't neglect protein.
The "v" comes from a wide back, developed shoulders/rear delts and a narrow waist. I wouldn't neglect legs because you do use your legs for swimming to an extent unless you're doing like a triathlon in which case you conserve your leg energy for the running/cycling.
Stick to a routine and eat properly.

And if you are dead set on running a ph at 18-19, you better do it right. Like other and myself have already said, you're young and you are under 150lbs, you can put on 10-15lbs EASY in like 6 months. If you run a cycle for say 4 weeks, you'll gain 8-10 and then lose a few during PCT so in 8 weeks (cycle plus PCT) you'll gain 6lbs or so. This can be done naturally in 8 weeks. Sure, you may only put on 4-5lbs of lean mass in 8 weeks as opposed to the 6 in this hypothetical scenario.
BUT!! By running a ph you'll mess with your hormones which are probably already running efficiently. Your biggest issue is you don't eat right, running a cycle won't magically put on muscle/size/mass if you don't eat the carbs/protein/fats necessary to put the damn shit to use.

I am in no way trying to bash you, simply educate.

/thread

Yes I know. I've looked a lot into it. Going to go to my dr to get blood work done and tell him what my plan is to do and to monitor it. ( family friend) my only main concern is people telling my gyno is irreversible at my age which I find hard to believe...?


Complaining wont make you look good naked!

 

[Buildingup24]

It's not irreversible.

 

[buddhabuilder]

No PH and no aas before you peak out your natural potential. Doing cycles at your age is stupid in every way, no excuses. If you don't take your natural potential to its limit any kind of cycle will lead to mixed results at best, which can leave you disappointed or even discouraged. Don't do it. Get your diet together and learn everything you can about training. The only supps you should be doing are creatine, multi vitamins, and protein shakes and bars. PH and aas are not magic formulas that will get you something that you couldn't have achieved with out them. Definitely not at your age. Cycles are for breaking through plateaus and making steady gains in the long run. You will regret using gear at your age. It can be a disaster to say the least.

 

[rustilldown]

Just do pullups and side laterals . Anything to widen the back and shoulders will help you attain that look... And here's an idea... SWIM!

Don't mess around with pH yet especially just to attain a swimmers bod. Your hormones are primed right now as is. Swim eat and widen the back/ shoulders and you should be golden.


Ride it like you stole it!!

 

[Bsdr]

Talked to my doc today since he came and sat at the bar. Had a long discussion and I guess he just said the right stuff that clicked with me. So im going to hold off on the ph for now.


Complaining wont make you look good naked!

 

[Bsdr]

View attachment 84103

This is what I am working with so far.


Complaining wont make you look good naked!

 

[buddhabuilder]

You have a good foundation to work with. Take your measurements and work with your diet and basic supps. Like I said, your routine looks cool. Keep it with you in the gym so you know weather your hitting it hard or moderate. Work with pyramiding up sometimes, other times pyramiding down (with warm up sets). You have plenty of time to reach and maintain your goals. Post anytime your looking to tweak things.

 

[Bsdr]

Alright sounds great. I will start this routine Monday and see how it goes.

I'm thinking 4 weeks of my routine, and 2 weeks of the 5x5 to keep everything fresh.


Complaining wont make you look good naked!

 

[moya]

id say you could get close in 6-8 months natty... its not that far away bro you do have a good base to work with and lean...

 

[Bsdr]

6-8 months? That dude is a solid 170 at least. I'm only 135. I was 143 three days ago... I swear I can pack on weight fast... But a few days of working puts me all the way back..


Complaining wont make you look good naked!

 

[Evan Tipps]

Its going to take a lot longer than 6 months imo. The amount of time it takes depends purely on your diet. Focus on getting your calories from REAL food, not shakes/mass gainers.