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      07-17-2014, 02:37 PM   #7
squishy
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Drives: 2014 Ford Mustang GT
Join Date: Nov 2013
Location: Running away from an ocean vagina

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Just wanted to run my workout/dieting plan by you all for advice and possible suggestions.

Here it is:

All sets: 4 x (12, 10, 8, 6 [failure])

Monday: Upperbody [chest]
1. Bench Press
2. Incline Bench Press
3. Seated Cable Rows
4. Dumbbell Bicep Curls
5. Barbell Curls
6. Skull Crushers

Tuesday: Abs and Traps
1. Ab curls
2. Weighted Oblique Twists
3. Abs pull ups
4. Weighted Incline Ab Crunches
5. Traps

Wednesday: Legs
1. Squats
2. Deadlifts
3. Leg Extensions:
4. Lat Pull-downs
5. Lat Pull-ups
6. Dumbbell Shoulder Press

Thursday: Abs and Traps
1. Ab curls
2. Weighted Oblique Twists
3. Abs pull ups
4. Weighted Incline Ab Crunches
5. Traps

Friday: Upperbody [shoulders]
1. Incline Bench Press
2. Incline Dumbbell Bicep Curls
3. Dumbbell Shoulder Press
4. Standing Barbell Press
5. Cable Triceps Pull-downs
6. One Arm Cable Lateral Raises
7. Chest Press

Saturday: Abs
1. Ab curls
2. Weighted Oblique Twists
3. Abs pull ups
4. Weighted Incline Ab Crunches

Sunday: Rest Day


Daily Macro Requirements:

Fat: 50g [9.3%]
Carbs: 250g (300g on workout days) [46.3%]
Protein: 240g [44.4%]

Thoughts? For reference, I'm 21, 6'5", 186#, and my body fat is around 13-15%. Trying to gain lean muscle mass.

Thanks!