Neverenough40
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Hey guys (and girls) im new to the forum but have been working out for about 3 years now. Never really did any research into the science behind anything but now im in kind of a tight spot. I the agency i work for has posted an opening for the SWAT team. right now im 5'9 215 lbs and about 15% bf... I need to lean out and pack on some size in the next few months if i have any intentions of getting on this team, considering the smallest guy is about 5'10 225 and 8% bf.
Right now im lifting 5 days a weeks and takinf superpump250 pre-w/o Size-On during my workout and Optimum 2:1:1 Recovery post workout.
My workout looks something like this:
Day 1
Chest
4 Sets flat dumbell press
3 sets incline barbell press
3 sets incline flyes
3 sets machine presses
3 sets cable flyes
Day 2
Back
4 sets pull ups
3 sets chin ups
3 sets close grip pull downs
3 sets bent over rows
3 sets one arm cable rows
3 sets dumbell rows
Day 3
Shoulders
4 sets dumbell press
3 sets upright rows
3 sets hang cleans
3 sets lateral raises
3 sets front raises
3 sets arnold presses
3 sets of bb shrugs
3 sets of either dumbell or machine shrugs
Day4
Legs
3 sets squats
3 sets front squats
3 sets hack squats
3 sets leg extensions
3 sets leg curls
3 sets seated calf raises s/s with donkey calf raises
Day 5 arms
tris
3 sets one arm push downs
3 sets rope pushdowns
3 sets skullcrushers
3 sets machine extensions
bis
3 sets sumbell curls
3 sets preacher curls
3 sets machine curls
3 sets hammer curls
forearms
4 sets behind back wrist curls s/s with overhand curls
3 sets wrist curls on a bench
Thanks in advance for any help or ideas
Right now im lifting 5 days a weeks and takinf superpump250 pre-w/o Size-On during my workout and Optimum 2:1:1 Recovery post workout.
My workout looks something like this:
Day 1
Chest
4 Sets flat dumbell press
3 sets incline barbell press
3 sets incline flyes
3 sets machine presses
3 sets cable flyes
Day 2
Back
4 sets pull ups
3 sets chin ups
3 sets close grip pull downs
3 sets bent over rows
3 sets one arm cable rows
3 sets dumbell rows
Day 3
Shoulders
4 sets dumbell press
3 sets upright rows
3 sets hang cleans
3 sets lateral raises
3 sets front raises
3 sets arnold presses
3 sets of bb shrugs
3 sets of either dumbell or machine shrugs
Day4
Legs
3 sets squats
3 sets front squats
3 sets hack squats
3 sets leg extensions
3 sets leg curls
3 sets seated calf raises s/s with donkey calf raises
Day 5 arms
tris
3 sets one arm push downs
3 sets rope pushdowns
3 sets skullcrushers
3 sets machine extensions
bis
3 sets sumbell curls
3 sets preacher curls
3 sets machine curls
3 sets hammer curls
forearms
4 sets behind back wrist curls s/s with overhand curls
3 sets wrist curls on a bench
Thanks in advance for any help or ideas