Im 6'2, 165 lbs, 11% Body Fat, 21 years old and I am interested in dropping my body fat to about 7-9%, and gain some muscle weight to be around 190-195 lbs. I have done research on accomplishing these goals but I would also like to get as much information from Pros as possible. In my teenage years I weighed 195 lbs this took place around the ages of 14-17. At 17 I went on a diet of mainlly cardio, sports and some type of weight training but nothing to serious, and I ended losing 50 lbs which droped my weight to 145 lbs. Now at this point I am once again ready to fully put my full attention to my weight training. With school out the way ill have the time.

I apologize if this is to much info but I would really appreciate any info as far as what type of workout as well as the type of nutrition I should go about.

My current workout plan that I started about 2 weeks ago consits of:

Monday: Chest; 1.Flat Bench Press, 2.Incline Press, 3.Dumbbell Flys
Abs; 1. Lower Ab work
Triceps; 1.Cable Pushdows, 2.Dips, 3.Tri Extensions

Tuesday: Back; 1. Lat Pulldowns, 2. Cable Rows, 3. Back Machine
Quads; 1. Leg Extensions, 2. Leg Press
Cavles; 1. Seated Calf Raises, 2. Angled Calf Raises

Wedsday: Shoulders; 1.Over Head Press, 2. Side & Front Raises, Reverse Flys
Abs; 1. Upper Ab work
Traps; 1. Behind Shrugs, 2. Side Shrugs

Thrusday: Biceps; 1. Barbell Raises, 2.Hammer Curls, 3. Alternate Cross Raises
Hamstrings; 1. Lying Leg Curls, 2. Standing Leg Curls
Forarms; "not yet started on them."

Friday: "what was done on monday."

Satuarday: Day Off

Sunday: "what was done on Tuesday."

2nd Monday: 'what was done on Wedsday."
2nd Tuesday; "what was done on thursday."
And so on.

Nutrition: I've been eating 5 Meals a day. Whole Weat Bread only before 4 pm, and mainlly Protein intake; Cottage Chesse, Eggwhites, Whole Weat Pancakes, Tuna, Protein Shakes Iso Pure, Penutt Butter, Rice Cakes, Veggies Mainlly Green ones Brocolie, Salads, Spinich, etc. Chiken, Turkey Burgers, & and once in a while Steak.


I know this is a long thread, but I would trully appreciate any help.

Thank you,

Looks like a solid routine. First thing I noticed was the lack of deadlifts, pullups and squats. Those are essential mass builders. Yeah they can suck sometimes, but you'll learn to love them.

Also, depending on your sets and reps of course, 4 bicep excercises is at least 1 too many. The beauty muscles are hard to lay off of but proportion is the key to physique.

Good luck though buddy

Thanks I really appreciate your comments.

Any cardio info.

I'm just a rookie when it comes to bodybuilding, and correct me if I'm wrong, but IMO I think you're overtraining. Lifting two days in a row has comparitively less progress made than giving a day of rest in between. And like the other guy said, you really need to fit in deadlifts and squats (essential compound exercises for overall body growth) if you're looking to get bigger.

I thought that it was too much as well. And dont get me wrong. I reconigzed the work that bodybuilders put in to look as they do, but I personally Im looking to get some gains. To not only look good, but to fell good as well. Im 6'2 so I im looking to end up like around 185-195 lbs the main reason for this is becasue i would like to maintain my flexablity for boxing.

My main concern is to drop body fat.