Hey guys i'm having a bit of trouble atm with my program and im getting told a lot of different things.
My first goal was to bulk up and put a fair bit of weight on which i started to do.
Due to joining the army I can't do that anymore as we do a LOT of cardio and endurance training.
My Goal atm is to put some lean muscle on and cut up which is coming with all the cardio.
Im naturally thin and have problems with putting on weight/muscle
atm im 6"1 and weigh 187 Lbs. I want to put about another 22 Lbs on.
I've been going to the gym for nearly 2 years now, I use to go Monday,Wednesday,Friday and do cardio Tuesday & Thursday, with that program I got up to 202 Lbs but I was really unfit and thick skinned lol.
Atm im going 5/6 days a week, workout 1 Monday & Thursday, Workout 2 Tuesday & Friday, Workout 3 Wednesday & Saturday(Dont always go).
I've been given a lot of programs from my friends in the army but they all vary greatly, What type of program should I be doing ?
I am also having trouble with my arms, for me my arms are the hardest body part to gain muscle, thicken the heads in particular.
This is my current Program :
Day 1 : Chest and Back
Dumbbell Bench Press : 3 x 6-10 reps
Incline/Decline Dumbbell Press : 3 x 6-10 reps
Dips : 2 x 50 reps
Deadlifts : 4 x 4-10 reps
Barbell Rows : 3 x 8 reps
Shrugs : 2 x 10 reps
Day 2 : Shoulders, Triceps and Biceps
Military Press in Rack : 2 x 6-8 reps
Seated Dumbbell Press : 2 x 6-8 reps
Standing Lateral Raises : 2 x 10 reps
Pushdowns: 3 x 6-10 reps
Dips : 2 x 50 reps
Barbell 7s : x 2
Barbell Curls : 2 x 6-8 reps
Machine Cable Curls : 3 x 6-10
Hammer Curls : 1 x 6-8 reps
Day 3 : Legs
Squats : 3 x 6-10 reps
Hack Squats : 3 x 6-10 reps
Leg Curls : 3 x 6-10 reps
Standing Calve Raises : 3 x 10 reps
Day 4 : Chest and Back
Day 5 : Shoulders, Triceps and Biceps
Day 6 : Legs