Ryano - Workout Plan?

[tarheels2323]

Hey Ryano. I've been posting for some time but I'm relatively new to the Health and Fitness Section. I started lifting again (lifted in high school for soccer and basketball) and am seeing some good results (both strength and bulk - I have a body type that seems to bulk up quickly) after a little over a month of lifting Monday, Wednesday, Friday and hitting for two hours Tuesday and Thursday. I'm doing 3 sets of 10 (or until failure - heavy weight): dumbbell presses, flys, rows, shoulder shrugs, bicep curls, tricep extensions, and another few bicep/tricep/back/shoulder exercises that I'm not totally aware of the names. I'm trying to stick with dumbbell exercises to even myself out because my right arm was about twice the size of my left (it's getting a little better now).

Anyway, I'm 5'8 and probably around 155 lbs. The only area of my body with noticeable fat is my midsection (I'm in college and don't eat that great and amazingly enough I still look decent without a shirt) and cardio-wise I'm in good shape. I know it's alot of work, but is there any chance you could design a workout plan for me that would let me build muscle while staying flexible enough for tennis? I'm especially interested in losing these love handles that I've managed to get in the last 5 semesters of college and bulking up (bulking up shouldn't be too hard with the proper workout plan; as I've said, I just seem to have that ideal body type).

 

[Ano]

For people who want to gain muscle and lose fat, I strongly recommend Turbulence Training. www.turbulencetraining.com

Some of my clients (and myself) have got good results from that program.

Note : I'm not affiliated with Turbulence Training. I mention TT because I honestly think it's a good program (combining weight training, Interval training and good diet) for gaining muscle and losing fat for people who are busy.

 

[Connelly]

are you doing all of those 3 times a week??you are over working like crazy you should have atleast 5 days of rest between working each muscle.its not just to prevent from injury you will see more stregnth growth also. try doing something like this:
monday:bi's,tri's,forearms,traps
tuesay:sprint/jog etc. (cardio)
wednesday:chest, back,shoulders
thursday:sprinting/jog same as tuesday
friday:quads, hamstrings, calfs
saturday:cardio
sundayff
Try to do 9-12 sets for larger muscles and around 6 for smaller ones.

 

[xtremerunnerars]

are you doing all of those 3 times a week??you are over working like crazy you should have atleast 5 days of rest between working each muscle.its not just to prevent from injury you will see more stregnth growth also. try doing something like this:
monday:bi's,tri's,forearms,traps
tuesay:sprint/jog etc. (cardio)
wednesday:chest, back,shoulders
thursday:sprinting/jog same as tuesday
friday:quads, hamstrings, calfs
saturday:cardio
sundayff
Try to do 9-12 sets for larger muscles and around 6 for smaller ones.

You have a push pull legs split working there which is good, but you failed to mention that you need to beat the crap out of your muscles if you're taking that much time off. I don't know if I agree with your 9-12 sets either for that kind of workout. A split like that is more conducive to power...so I think the sets would be better off around 2-3 of low rep heavy power movements.

 

[Connelly]

not 9-12 sets of each exercise for each muscle if your trying to build muscle you definitly need more than 2-3 sets for a larger muscle if you meant 2-3 sets per exercise then yes.

 

[tarheels2323]

are you doing all of those 3 times a week??you are over working like crazy you should have atleast 5 days of rest between working each muscle.its not just to prevent from injury you will see more stregnth growth also. try doing something like this:
monday:bi's,tri's,forearms,traps
tuesay:sprint/jog etc. (cardio)
wednesday:chest, back,shoulders
thursday:sprinting/jog same as tuesday
friday:quads, hamstrings, calfs
saturday:cardio
sundayff
Try to do 9-12 sets for larger muscles and around 6 for smaller ones.

This would actually work perfectly; I already lift M, W, F and I can definitely run before practice on Tues. and Thurs. Can you give me some additional exercises beside what I already do, because I generally do my whole upper body every workout (as well as my lower body, but less intense: just 3 sets of 10 of leg press, calf raise, and squats with heavy weight). I end up being in the gym for about an hour and a half, and making each workout specialized should cut down on my time but sticking with what I do now for bi's, tri's, forearms, and traps (for example) wouldn't work those muscles hard enough to justify a five day rest in between.