Work Out:
Stats: Age: 23
Height:6’2”
Weight: 188 lbs.
BF%: 10-12
Lifting Experience: 5 years
Goals: I guess you could call me an endurance athlete/meathead which requires me to run a lot for time. This also limits me on how much mass I can put on because it will reduce my VO2 max. My real goal is to get my 3 mile times to sub-18.00 minutes. But I also really enjoy lifting and being “tore up from the floor up”. I use a low number of sets and high weight to build strength but not exactly mass (this might be wrong?). I take all of my lifts to failure on the last set and sometimes don’t get the exact number of reps as listed below. My bench is pretty weak for my size (at least I think so). At the end of my bench sets I can usually only 1RM 225. I was just wondering if someone could critique my work out while keeping in mind I shouldn’t pack on but so much mass. Thanks.
Upper Body 2 x Week: (Monday and Thursday)
Bench: 7 sets (10-3-3-3-3-3-1)
Lat Pull-down: 2 sets (12-10)
Seated Military: 2 sets (12-10)
Single Arm Curls: 2 sets (12-10)
Bent Row: 2 sets (12-10)
Incline Bench: 2 sets (12-10)
Lat Delt Raises: 2 sets (12-10)
Standing Row: 2 sets (12-10)
Weighted Dips: 2 sets (12-12)
Dumbell Decline: 2 sets (12-10)
Lower Body 2 x Week (Tuesday and Friday)
Squats: 4 sets (10-8-6-4)
Leg Curls: 2 sets (12-10)
Weighted Lunges: 2 sets (12-10)
Weighted Back Extension: 2 sets (12-10)
Deadlift: 3 sets (10-8-6)
Leg Extension: 2 sets (12-10)
Calf Raises: 2 sets (20-20)
Cardio 5 x Week
Monday/Tuesday/Thursday: Run 3-4 Miles Fast Pace
Wednesday: Speedwork – 400M Sprints x 8-10
Friday: Run 10+ Miles Easy Pace
Calisthenics 5 x Week
Pull-ups
Sit Ups
Push ups
Also a body weight suspension trainer on Wednesday
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