Workout routine.

I'm looking for a four day a week routine, I'm trying to build upper body muscle mostly. I also have the option work do some leg workouts too. I'm mostly just looking to get stronger in the upper half.


But anyway, I heard its best just to work on one muscle group per day, I also heard not to work out more than 4 days a week. I need some sort of daily plan to help me out. Keep in mind I also run a mile or more every monday.

Every day for breakfast I will be eating Eggs without the yolk, and oatmeal alternating between the two everyday.

Also, the only real workout equipment I have right now is a benchpress with a leg attachment for front and back of your legs, then I have some barbells for curls, its also possible for me to do squats and whatnot.

Also if you could suggest an easy diet (As in easy to make) to eat throughout the day, that would be great.

 

BUMMPP.. need a routine...

 

Okay.. as for the diet, I'd strongly suggest against any plans of buying protein in the future! All you need to do is eat SHITLOADS of tuna. No joke.. and as for my routine, It depends on if you're going for size or strength (yes they are completely different things). Low reps of anything at high intensity builds muscle burst power ( and size ) but high reps and mid / low intensity builds muscular endurance and what I personally think is stronger muscles. (It IS possible for the huge junk heads you see on the street to be weak as shit, and just look huge) the actual exercises you do are completely topical; however I always start with dumbells. Doing chest fly's and then bicep curls, I'll then move on to bench pressing and upright rows.
after I've finished the higher intensity part of my workout I'll move on to training core, and you can do that thousands of ways (rather than working one muscle group per day, I like to work a mix).

 

I'm going more for strength..I don't wanna be incredibly jacked.

Got any suggestions for like a Monday, Wednesday, Friday, Saturday Workout plan? Do you think its a good idea to skip a day inbetween every day and do like Upperbody/Lower/Upper/Lower That way Upper gets 3 days of rest, and so does lower.

 

ok sure.. (btw, never underestimate the power of bodyweight exercises such as push-ups and crunches)
Monday - keep running then at night maybe do a few curls and try an ab-bridge before you shower. They help your core ALOT.
Tuesday- (you can do something the day after because the previous day shouldn't have been too damaging) Focus on the Chest, with what I mentioned previously - chest fly's (mid weight and 15-20 reps) 3+ times, bench presses (high weight low reps), whatever else you want to do.. and try do pushups between exercises.
Thursday - Focus on your core, but touch on arms + chest. Open with some crunches (just go until it hurts, and keep going until you feel like you're going to die XD), then throw down some curls, back to core again (maybe an ab-bridge), do some legs, then some more core.
Friday - (go for a run in the morning) think of it as a day to recover
Saturday - Friday shouldn't have been to damaging and you should be mostly recovered from Thursday. Do some legs up first, then back to bench pressing and curls. Do everything today, and really punish yourself. I'll leave the exercises up to you

*IMPORTANT* About the tuna.. You should stock up on those small tins you can eat anywhere! They're GREAT for after a workout.. It helps your muscles repair and grow. then just eat a healthy balanced diet other times.
The reason muscles grow from punishing activities is because you're actually making small tears within the muscle fibres, and when they repair afterwards they fix thicker and more conditioned (more or less) and some protein afterwards will really help your body fix itself, and make the most out of your efforts.

 

Don't neglect working out your legs or you will look weird.

If you want to gain muscle you need to bulk, and if you want to bulk you need to gain weight. To gain weight you need a good diet, so just eat lots of the right foods. Lots of protein.

http://www.bodybuilding.com

 

Yeah..Im starting on babylovers routine:

http://forum.bodybuilding.com/showthread.php?t=135564721

 

Legs will actually help you build your upper body, the nature of pushing heavy weights with legs increases your testosterone which is the base of muscle growth.


If you're aiming for strength/power, you wanna work in that 2-6rep range, around 8-12 reps you're gonna hit that muscle mass, that's why you see some skinny people that are actually strong for their size, it all depends on your goals

 

Yeah, I'm doing mostly 3x5's from the routine I linked above, I can already feel the burn Im so sore haha.

 

Tempted has the right idea, but don't have tuna EVERYDAY...you will get extremely sick. Have it every other day. You will get mercury poison.

My routine:
Monday: Chest, Biceps, Triceps
Tuesday: Legs and Back
Wednesday: Shoulders
Thursday: Chest, Biceps, Triceps
Friday: Legs and Back
Everyday: Abs

I am too lazy to list the workouts, but I have never had a plateau.
It is very important to work your core (Abs) everyday because it greatly
improves your lifts. Your core is greatly used when doing your leg and back
lifts.

The only way you will get gains is if you eat A LOT of protein. I currently weigh
152lbs, and I eat around 175-200 grams of protein A DAY.
You need to make sure to get your carbs and good fats in too.
Red meats have good fats in them, same with peanuts/any nut for a snack.
That may seem like a lot of protein, but I HIGHLY suggest you invest in buying
protein shakes. Whey protein is a great choice, and is quite cost effective.
I take three protein shakes a day, throughout the day, and in each protein shake,
I consume 16oz of water. The reason why I drink a lot of water with the protein
shakes is, when you are unloading with all that protein, you need water to flush
the excess amount out of your body because it would end up getting clogged
in your intestines, resulting in you becoming constipated .
Anywho... If you want gains, make sure you have the right diet, 7-9 hours of sleep per day, and workout.