Workout

[UCFKnight]

Just seeing what you guys think. I'm not trying to get huge and compete like most of you on here, just trying to put on about 15 lbs of muscle, lose some fat, and keep my lean physique.

Chest/Tris/Shoulders

3x4 Standing Military Press

3x4 Bench

2x8 Dip

3x4 Squat



Bis/Back

3x4 Barbell Row

2x4 Chin up facing grip

2x4 Chin up reverse grip

3x5 Squat



What I do with the sets is ramp up, on the bench for instance I do a set of 8 reps as much as I can do, a set of 6 reps as much as I can do, then the 3 sets of 4 reps.

 

[s8nlilhlpr]

not too bad. I would suggest doing squats first, and adding deadlifts in. Good selection of exercises. Just focus on adding weight to your top set every time. your 1x8 set should be warmup really, nothing really taxing, set 1x6 a little more difficult, with your 3x4 sets being the hardest. Don't want to wear yourself out with light weight.

 

[AEKDB]

A few suggestions:

Chest/Tris/Shoulders

3x4 Clean and Press

3x4 Bench

2x8 Dip

20 Rep Squat



Bis/Back

2x4 Chin up facing grip

Coan/Phillipi Deadlift here

The 20rep squat and the Coan/Phillipi routine will IMHO help you meet your goals. I read somewhere that 10lbs is like covering your body in McDonalds hamburger patties. So that is how much muscle you need to put on. It is hard to add 15lbs to the chest, upper back, shoulders, and arms. It is much easier to add 15lbs to the legs, butt, lowerback, and the chest, upper back, shoulders, and arms.

I am a big fan of 3x5 or the classic 3x10 but any rep routine will work if you keep adding weight each week.

Don't forget to EAT!

 

[NJL52]

20 reps would be for endurance, not size =o



As to the topic: read the training vault and do a 3x5 routine. Nothing better for ya.

 

[AEKDB]

20 reps would be for endurance, not size =o

Okay