Worst Program for an Athlete Ever
Q: I'm sure you get hundreds of emails a day, but I have a quick question. I started lifting weights last year in high school and have continued my regimen through college. Long story short I went from 145 lbs to my current 175 lbs (and I'm 6'1''). Currently, I'm looking to get bigger, but gain lean muscle because I need to stay fit for lacrosse.
My goal for this school year is 180, and I'm almost there. Could you look over my workout and tell me if there's anything wrong with it (including how many days I work out during the week). Also, I am eating like a tank but I don't want to get fat... so I'm turning to what I used this summer: Mass XXX. Should I use this or continue with what I've been using this school year: Wheybolic Extreme 60.
Thanks, and I know it's hard not to make a good assessment from my vague email, but please help!
(Also, my workout schedule is located below, along with the exercises...)
Monday: Chest & Triceps
Tuesday: Back & Biceps
Wednesday: Legs & Shoulders
Thursday: Chest & Triceps
Friday: Back & Biceps
Saturday: Legs & Shoulders
Chest (Monday/ Thursday):
Flat back Barbell Bench Press - 1 warm-up set of 15 reps - 3 sets of 6-8 reps
Incline Barbell Bench Press - 3 sets of 10 reps
Decline Barbell Bench Press -3 sets of 8-10 reps
Flat back Dumbbell Flyes - 3 sets of 10
Tricep outs - 3 sets of 10 reps
Skull Crushers - 3 sets of 10
Seated Dumbbell Tricep ext. - 3 sets of 10 reps
Tricep Pushdowns - 3 sets of 10 reps
Wide Grip Pulldowns - 1 warm-up set of 10 reps - 3 sets of 10 reps
Close Grip Pulldowns - 3 sets of 10 reps
T-Bar Rows - 3 sets of 10 reps
Seated Rows - 3 sets of 10 reps
Shrugs - 3 sets of 15 reps
Barbell Preacher Curls - 3 sets of 8 reps
Close Grip cable curls - 3 sets of 10 reps
Concentration Curls - 3 sets of 10 reps
Seated Barbell Press - 1 warm-up set of 10 reps - 3 sets of 8-10 reps
Upright rows - 3 sets of 10 reps
Frontal Barbell Raises - 3 sets of 10 reps
Seated Lateral Raises - 3 sets of 10 reps
Squat - 2 warm-up sets of 10
Leg Press - 3 sets of 10 reps
Leg extensions - 3 sets of 10 reps
Leg Curls - 3 sets of 10 reps
Seated Calf Raises - 3 sets of 30 reps
This is such a terrible routine for an athlete - or anybody - that I don't even know where to start. It's a bodybuilding program straight out of the 80's...but I couldn't recommend it to anyone.
You can kiss your shoulders goodbye if you try that routine...
What you should do, is use Jay Ferruggia's program from musclemorphosis.com
Jay's trained more athletes than I have, and will help you get strong and build muscle...making you bigger, faster, and more powerful on the field.
Muscle Morphosis, MS