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I'm looking for a good 4-5 day weightlifting routing... I've been going to the gym for about 2 months and already have 7 years of martial arts under my belt... i want to keep my flexibility but want to start building muscle..
I'm 17, weigh about 140lbs, 5'11... could some1 plz help me out? :unsure:
i can give you 2 good routines one is 3 days,the other is 4 days
i do the 3 day routine with occasional 4 days
monday
chest/shoulders/tris
chest
flat bench--4 sets warmups then 3-4 work sets
incline bench-- 2 work sets
decline bench or flat dumb bell flys--alternate every other week--2 sets
tris
floor presses--4 sets
push downs---2-4 sets
shoulders
military presses superset with front and side dumb bell laterals
wednesday
back/traps/bis
back
full or partial deads--4 warm ups then 4 work sets
bar shrugs---4-5 sets up and down
dumb bell shrugs--2 sets rolling backwards
pull downs---4 sets
seated cable or bent over rows---2 sets alternate every other week
biceps
straight bar curls--3-4 sets
machine or preacher curls--2-3 sets
friday
legs
squats or leg press--8-10 sets---last 4 work sets--do squats one week,the next week do leg press and then the next week do both
extensions super set with curls--2 sets--done on the two weeks that either squats or leg press done but not third week that both are done
for a 4 days per week--do same excercises but different days
monday--chest/shoulders
teusday---back/traps
wednesday--off
thursday---arms
friday---legs
sat and sun off
do heavy weights to positive failure,also high intensity....rest,eat and grow
thnx dude :) i'll try it out