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hey, everyone I'm D, and new to the forum. a little feedback would be helpful on the following questions: I'm about 6' 5" and current weigh 313 lbs. my goal is 245-265 with 15-20 percent bodyfat. I gain muscle quite easily, but what are the best excercises for attaining that goal. nutrition is not a factor, as I dont shovel crap in my system, eat 5 times daily and drink a gallon of water a day. my workout split is weird as my job and school does not permit otherwise. take a look and tell me what I can do to improve.
Thu- biceps1 : seated curl (40 lbs ea. 3 sets 7-10 reps)
triceps1: seated tricep press(machine) 95 lbs 3 sets 8-10 reps
bi2: preacher curl on hammerstrength 80 lbs 3 sets 7-10 reps
tri2: cable pulldown 80 lbs 3 sets 7-10 reps
note. all ex. are done as follows: 3 sets and 7-10 reps
Fri- Leg press 270lbs for 3 sets
hamstring curl 70 lbs 3 sets
Sat. Chest andBack- chest: reg. bench 100lbs 2-3 sets(pathetic, I know)
incline bench is same routine...2-3 sets..
lat pull down : 80 lbs
cable row : 85 lbs
Sun. Quads: leg ext 85lbs
calf raises: 50 lbs 2 sets of 50
so...what do I need to do in order to put more mass overall, as in an X-taper..also, I run 2 miles on ea. of thoes days afterward on the treadmill. is that too much Cardio? thanks in advance.
D
Thu- biceps1 : seated curl (40 lbs ea. 3 sets 7-10 reps)
triceps1: seated tricep press(machine) 95 lbs 3 sets 8-10 reps
bi2: preacher curl on hammerstrength 80 lbs 3 sets 7-10 reps
tri2: cable pulldown 80 lbs 3 sets 7-10 reps
note. all ex. are done as follows: 3 sets and 7-10 reps
Fri- Leg press 270lbs for 3 sets
hamstring curl 70 lbs 3 sets
Sat. Chest andBack- chest: reg. bench 100lbs 2-3 sets(pathetic, I know)
incline bench is same routine...2-3 sets..
lat pull down : 80 lbs
cable row : 85 lbs
Sun. Quads: leg ext 85lbs
calf raises: 50 lbs 2 sets of 50
so...what do I need to do in order to put more mass overall, as in an X-taper..also, I run 2 miles on ea. of thoes days afterward on the treadmill. is that too much Cardio? thanks in advance.
D
