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USMC War Dog
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Here's my routine I'm starting next week. I'm shooting for muscular endurance/strength and tone, which comes with lifting either way.
Monday- (Chest, Shoulders, Abs)
Bench Press 4 x 12-10-8-6
Incline Flyes 4 x 8-10
Dips 4 x 8-10
Barbell Front Press 4 x 12-10-8-6
Side Laterals 4 x 8-10
Side Bends 4 x 10-15 each side
Crunches 4 x 15-25
Tuesday- (Lats, Forearms, Calves)
Pulldowns 4 x 12-10-8-6
Pullovers 4 x 8-10
Reverse Grip Rows 4 x 8-10
Hammer Curls 4 x 8-10
Reverse Curls 4 x 8-10
Standing Calf Raises 4 x 12-20
Seated Calf Raises 4 x 12-20
Wednesday
Rest
Thursday- (Quads, Hamstrings, Tris, Abs)
Squats 4 x 15-12-10-8
Lunges with weight 4 x 10-15
Leg Extensions 4 x 10-15
Stiff Legged Deadlifts 4 x 8-10
Leg Curls 4 x 10-15
Triceps Extensions 4 x 8-10
Triceps Kickbacks 4 x 8-10
Leg Raises 4 x 15-20
Decline Sit-ups with weight 4 x 10-15
Friday- (Traps, Bis, Calves)
Power Cleans 4 x 10-8-6-4
Shrugs 4 x 8-10
Seated Rows 4 x 8-10
Preacher Curl 4 x 8-10
Incline Dumbbell Curl 4 x 8-10
Calf Press 4 x 12-20
Seated Calf Raises 4 x 12-20
Saturday & Sunday - Rest
I don't think I'd overtrain, as long as I only work the major muscle groups once per week, maintained a good diet and got enough sleep. I plan on doing cardio on Monday/Wednesday/Friday for about 30 minutes. This is what I've come up with for my diet:
I'm a good 170 solid. Not shooting necessarily for mass, more strength and endurance.
Calories: 3400
Carbs: 382 grams 45% of calories
Protein: 255 grams 30% of calories
Fat: 94 grams 25% of calories
I don't plan on eating simple carbs, mainly low glycemic carbs. May ingest deluted orange juice with my protein shake after my work out. I hear it'll help me recover, guess we'll see about that. As for fats, mostly healthy fats, EFAs/MCTs/Omegas. What do you guys think? I'm aiming to drop a little fat, but mainly to maintain or build some more muscle. Muscular endurance is my main goal. I figured by ingesting 3400 calories and watching the intake of simple carbs and saturated fat, my body could use more of the nutrients ingested. I don't know that much about dieting. Good C/P/F percentages? More/less calories. I look forward to hearing from you.
Monday- (Chest, Shoulders, Abs)
Bench Press 4 x 12-10-8-6
Incline Flyes 4 x 8-10
Dips 4 x 8-10
Barbell Front Press 4 x 12-10-8-6
Side Laterals 4 x 8-10
Side Bends 4 x 10-15 each side
Crunches 4 x 15-25
Tuesday- (Lats, Forearms, Calves)
Pulldowns 4 x 12-10-8-6
Pullovers 4 x 8-10
Reverse Grip Rows 4 x 8-10
Hammer Curls 4 x 8-10
Reverse Curls 4 x 8-10
Standing Calf Raises 4 x 12-20
Seated Calf Raises 4 x 12-20
Wednesday
Rest
Thursday- (Quads, Hamstrings, Tris, Abs)
Squats 4 x 15-12-10-8
Lunges with weight 4 x 10-15
Leg Extensions 4 x 10-15
Stiff Legged Deadlifts 4 x 8-10
Leg Curls 4 x 10-15
Triceps Extensions 4 x 8-10
Triceps Kickbacks 4 x 8-10
Leg Raises 4 x 15-20
Decline Sit-ups with weight 4 x 10-15
Friday- (Traps, Bis, Calves)
Power Cleans 4 x 10-8-6-4
Shrugs 4 x 8-10
Seated Rows 4 x 8-10
Preacher Curl 4 x 8-10
Incline Dumbbell Curl 4 x 8-10
Calf Press 4 x 12-20
Seated Calf Raises 4 x 12-20
Saturday & Sunday - Rest
I don't think I'd overtrain, as long as I only work the major muscle groups once per week, maintained a good diet and got enough sleep. I plan on doing cardio on Monday/Wednesday/Friday for about 30 minutes. This is what I've come up with for my diet:
I'm a good 170 solid. Not shooting necessarily for mass, more strength and endurance.
Calories: 3400
Carbs: 382 grams 45% of calories
Protein: 255 grams 30% of calories
Fat: 94 grams 25% of calories
I don't plan on eating simple carbs, mainly low glycemic carbs. May ingest deluted orange juice with my protein shake after my work out. I hear it'll help me recover, guess we'll see about that. As for fats, mostly healthy fats, EFAs/MCTs/Omegas. What do you guys think? I'm aiming to drop a little fat, but mainly to maintain or build some more muscle. Muscular endurance is my main goal. I figured by ingesting 3400 calories and watching the intake of simple carbs and saturated fat, my body could use more of the nutrients ingested. I don't know that much about dieting. Good C/P/F percentages? More/less calories. I look forward to hearing from you.
