Results 1 to 2 of 2
  1. #1
    Just joined M&S
    • Join Date
      Mar 2018
    • Posts
    • Years Exp
      1-2 Years
    • Goal
      Build Muscle
    • Gender
    • Reputation
    • Rep Power

    Default Improvements on my current plan?

    21/M/5'9 81KG 19% Body Fat.
    Goal - Lean Bulk, Gain Muscle while also burning fat

    3 Days:

    Day 1(Upper Body)(Monday,Thursday)-
    Incline Dumbell Bench Press or Pectoral Flys (4 Sets of 6)
    Bench Press (4 Sets of 6)
    Bent Over Row (4 Sets of 6)
    Lat Pulldown (3 Sets of 8) or Assisted Wide Grip Pull Ups (3 Sets till failure)
    Shoulder Press (4 Sets of 6)
    3 Supersets: Arnold Dumbell Press(8 Reps) then Bent Over Shoulder Fly (12 Reps) or Barbell Row (8 Reps) then Side Lateral Raises (12

    Day 2(Lower Body)(Tuesday,Friday)-
    Squat (4 Sets of 6)
    Leg Press (3 Sets of 8) or Leg Extension (3 Sets of 8) or Leg Curl (3 Sets of 8) (Whatever is free)
    Deadlift (3 Sets of 6)
    Seated Calf Raises (3 Sets of 20) or Calf Press (3 Sets of 20)

    Day 3(Arms)(Wednesday,Saturday)-
    Barbell Curl (6 Sets of 12,10,8,6,4 Reps then final set half weight of 4 rep set till failure)
    Tricep Pushdown (6 Sets of 12,10,8,6,4 Reps then final set half weight of 4 rep set till failure)
    Single Arm Curl (4 Sets of 12,10,8,6 Reps)
    Skullcrushers (4 Sets of 12,10,8,6 Reps)
    Superset: Single Bicep Cable Curl and Tricep Cable Extension (4 Sets of 15 Reps)
    Chinups (3 Sets till failure)
    Bench Dips (3 Sets till failure)

    DDP Yoga/Cardio/Abs Depending on mood

    Alternate "or" Exercises during week. For example if I do Incline Dumbell Press Monday, I'll do Pec Flys on Thursday in it's slot

    Meal 1: Peanut Butter, 2 Scoops Protein Powder, Bananan, and Milk Shake. MyProtein BCAA Plus Pills
    Meal 2: High Protein, Low Fat Yoghurt
    Meal 3: Sandwich/Wrap usually a 6-Inch Subway Chicken Breast Sub
    Meal 4: 2 Scoops Protein Shake with Creatine
    Meal 5: Pre-Workout Food like Protein Bar or Fruit
    Drink: MyProtein MyPre 2.0
    Meal 6: Post Workout Shake. MyProtein BCAA Plus Pills
    Meal 7: 200g Chicken/Lamb/Beef with Stir Fried Veg

    Was looking to add Cardio in the mornings. 30 Seconds Skipping then 10 Burpees, 30 Seconds Skipping then 9 Burpees etc etc...

  2. #2
    Trusted Advisor Doug's Avatar
    • Join Date
      Jul 2006
    • Posts
    • Years Exp
      20+ Years
    • Goal
      Build Muscle
    • Gender
    • Location
    • Reputation
    • Rep Power


    Hi, take a look at the routines in the "Workouts" section at the top of the page, these are tried and tested routines

    With regard to your diet, I would advise whole food meals rather than 3 protein drinks per day

    Not Joined The Forum Yet?? CLICK HERE TO REGISTER.

    * My Articles and Workouts Page - Click Here

    * My fitness Centre Site -

    * My Nutrition & Diet site - Coming Soon

    "You can't out-train a lousy diet"



Similar Threads

  1. Lost a lot of weight, critique my current plan
    By vismal in forum Beginners Questions & Advice
    Replies: 7
    Last Post: 12-20-2011, 02:02 AM
  2. Fitting MMA Training into current workout plan
    By zstadt in forum Critique My Workout
    Replies: 12
    Last Post: 02-03-2011, 03:24 AM
  3. Want to know if my current workout/diet plan will work
    By namre in forum Beginners Questions & Advice
    Replies: 11
    Last Post: 11-14-2010, 09:15 AM
  4. Current Workout Plan
    By Jakester132 in forum Critique My Workout
    Replies: 5
    Last Post: 10-10-2010, 01:50 PM
  5. Review of current meal plan...
    By GunShow in forum Diet & Nutrition
    Replies: 4
    Last Post: 12-21-2007, 10:54 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
Follow M&S
Contact Us

Muscle & Strength, LLC
1180 First Street South
Columbia, SC 29209
PH: 1-800-537-9910
Email: click here

McAfee SECURE sites help keep you safe from identity theft, credit card fraud, spyware, spam, viruses and online scams
© Copyright 2015, Muscle & Strength LLC. Images copyright of their respective owners. Contact Us | Affiliate Program | Terms of Use