My New 2012 Workout/ Nutrition Plan

[thex95]

Workout Routine 2012

Day 1

Exercise Sets Reps
Chest
Incline Press 5- 10
Bench Press 4- 6,8,10,14
Decline Press 4- 12,10,8,6
Chest Fly/ Dips 3- 8
Biceps
Bar Pulls 4- 8,10
Bar Curls 4- 6,8,10,14
Hammer Curls/Chin Ups 3- 8

Abs- Cable Crunch/Weighted leg raise/Weighted side dip 4/15,3/15,3/15

Day 2
Exercise Sets Reps
Legs
Squat 5- 10
Lunge 4- 6,8,10,14
Leg Press 4- 12,10,8,6
Farmer Walk/Weigt jumps 3- 10
Calves
Standing Calve Raise 4- 10
Sitting Calve Raise 3- 12

Abs - Weighted decline sit up, Decline leg kicks ,Side Plank 4/15,3/15,3,1 minute each

Day 3
Exercise Sets Reps
Shoulders
Military Press 5- 8
Shoulder Press 4- 6,8,10,14
Lateral Raise 4- 12,10,8,6
Reverse Fly/Standing push 3- 8
Triceps
Dumbell Extension 5- 8
Skullcrusher 3- 6,8,10,14
Tricep Pushdown/Reverse pull 3- 8


Day 4
Exercise Sets Reps
Back
Pull Ups 5- 10
Deadlift 4- 6,8,10,14
Barbell Rows 4- 12,10,8,6
Tbar Row 4- 6,8,10,14
Cable Pull 4- 12,10,8,6
Barbell Shrug 4- 6,8,10,14
Dumbell Shrug 4- 12,10,8,6

Abs- bar leg raises, Bicycle Crunch, Swiss Ball Plank, superset 4/15

Cardio three times a week, either a 5k run or 20-25 minutes of intervals on the treadmill

Nutrition-
Calories- 4512
Protein (grams) - 188
Carbs (grams) - 601
Fat (grams) - 150

Five meals a day, plus post workout shake and a high protein low carb shake about an hour before bed.

So this is my new workout and nutrition plan. The exercises that have a "/" sybmol (for example hammer curls/chin ups) are super sets. I know the routine looks immediately like over training, however these large volume workouts have had beneficial results for me in the past. I am currently trying to put on about 8 lbs of lean muscle. Stats as follows:

Age: 24
Height: 5'11
Weight: 180
Bodyfat%: 10%
Years training: 5

Please comment and give me feedback on the new workout plan and nutrition plan. Thanks and happy new year to all!

[DanB]

personally id decrease volume on chest press movements to 2-3 straight working sets and a drop set,include some preacher curls for biceps, and on leg day i would alternate the calf excerises just pick 1 and stick with it for 4 weeks then change, and incoporate a exercise such as leg curls for hamstrings, on shoulders pick either shoulder press or military press and again alternate every few weeks, back looks very similar to my current workout, cardio is good, mabey try get a lil more protein in there with an extra meal, something small like tin tuna will bump by approx 40 grams, thats alot of cals you should see some good growth, all this is just my oponion based my own experience and how my body responds but every1 is different, best of luck

[DanB]

also try barbell rows using ez bar and reverse grip i find it very effective and great pumps from it, as you prob know your shake before bed should be casein or at least a mixed source such as myofusion, whey isnt ideal due to its fast absorption

[thex95]

Thanks for the feedback man! Ya like an idiot I forgot to copy and paste my hamstring workouts into my leg days. Myofusion is exactly what I am taking before bed, great minds think alike lol.

[tall76]

That is a lot- what are your goals?? 600g carbs?
i used to destroy myself in the gym doing workouts like this and could never gain. If it works then go with it, but for me- when I brought the volume down and intensity up i started to grow. ur body needs the cals and energy to pack on mass

[thex95]

my goal right now is to gain about 8 lbs of lean muscle over the next 2 months. I have done volume training before and easily gained 12 lbs in two months ( I went from 178 to 190). The problem with that I found was that a lot was fat and I was starting to look like a power lifter more than a bodybuilder. So hopefully the high volume and variety with this workout will put on lean muscle mass.

[ThatAthlete82]

You're low on the protein

[tall76]

Search for a good clean bulk- that's what it sounds like u want. At 180lbs eating 600g carbs u will def gain but some will be fat. Bring protein up also

[thex95]

Thanks for the replies all. However all the research I have done on proper protein intake indicates it should be 1 gram per lb of body weight of your goal weight. However I am more than willing to alter that if you guys know better macros. How much more protein do you think I should add?

[tall76]

A couple schools of thought on that one- some do 1.5g per lb of lean body mass. Some figure out their TDEE and add 500 cals to it to bulk- then split it into the 40/40/20 macro split (or whatever macro split u want to use).
Maybe start up a thread in the nutrition forum for more help

[t-gunz]

^^^^ exellent advice.

take that on board mate

[thex95]

ya good point man, I should have split this post into two parts, the workout portion and the nutrition portion. I am gonna go put up the nutrition part on the nutrition section right now. Thanks!

[lmmalone]

Sounds like a really high volume. Keep notes on what you do each day and how your body responds. If you can adequately recover between workouts then great! If not, you might have to lower that volume. I personally wouldn't be able to keep that routine.

Also, up your protein