I'm 17 and i'm 6'2 around 140 and I have a fast metabolism. I'm not looking to become a bodybuilder just gain some muscle and have a body that the ladies think is attractive. How much muscle do you think I can gain by spring using this workout routine
Monday-Biceps and Triceps
1. Barbell Curl- 3 sets of 10(35 lbs+bar)
2. Dumbbell Curls
3. Dumbell Concentration curls-3 sets of 10(35 lbs)
4. Triceps Dips -3 sets of 15
5. Calf raises
6. Leg Raises-3 sets of 10
7. Crunches-Increase by 5 every night
Tuesday-Legs
1. Squats-3 sets of 5
2. Calf Raises
3. Leg raises-3 sets of 10
4. Crunches-Increase by 5 every night
Wednesday-Chest
1. Bench Press- 5 sets of 5
2. Dumbbell butterfly curls
3. Triceps Dips-3 sets of 15
4. Feet Ups
5. Leg Raises-3 sets of 10
6. Crunches-Increase by 5 every night
Thursday- Biceps and Triceps
1. Barbell Curl- 2 sets of 10(35 lb+bar)
2. Dumbbell Curls
3. Dumbbell concentration curls- 3 sets of 10(35 Lbs)
4. Triceps Dips- 3 sets of 15
5. calf raises
6. Leg Raises- 3 sets of 10
7. Crunches-increase by 5 every night
Friday-Legs
1. Squats-3 sets of 5
2. calf raises
3. leg raises-3 sets of 10
4. Crunches-increase by 5 every night
Saturday-Chest
1. Bench Press 5 sets of 5
2. Dumbbell butterfly curls
3. Tricep Dips-3 sets of 15
4. calf raises
5. Leg Raises-3 sets of 10
6. Crunches-increase by 5 every night
Sunday-off
My diet consits of
Breakfast-4 eggs and some apple juice or milk
Lunch-Peanut butter ot turkey sandwich. 2 bags of chips like lays and cheese curls, a soda, and 2 bags of peanuts.
Dinner-Is really inconsistent but I eat meat alot.
Snacks-I'm always eating peanuts and cereal
Monday-Biceps and Triceps
1. Barbell Curl- 3 sets of 10(35 lbs+bar)
2. Dumbbell Curls
3. Dumbell Concentration curls-3 sets of 10(35 lbs)
4. Triceps Dips -3 sets of 15
5. Calf raises
6. Leg Raises-3 sets of 10
7. Crunches-Increase by 5 every night
Tuesday-Legs
1. Squats-3 sets of 5
2. Calf Raises
3. Leg raises-3 sets of 10
4. Crunches-Increase by 5 every night
Wednesday-Chest
1. Bench Press- 5 sets of 5
2. Dumbbell butterfly curls
3. Triceps Dips-3 sets of 15
4. Feet Ups
5. Leg Raises-3 sets of 10
6. Crunches-Increase by 5 every night
Thursday- Biceps and Triceps
1. Barbell Curl- 2 sets of 10(35 lb+bar)
2. Dumbbell Curls
3. Dumbbell concentration curls- 3 sets of 10(35 Lbs)
4. Triceps Dips- 3 sets of 15
5. calf raises
6. Leg Raises- 3 sets of 10
7. Crunches-increase by 5 every night
Friday-Legs
1. Squats-3 sets of 5
2. calf raises
3. leg raises-3 sets of 10
4. Crunches-increase by 5 every night
Saturday-Chest
1. Bench Press 5 sets of 5
2. Dumbbell butterfly curls
3. Tricep Dips-3 sets of 15
4. calf raises
5. Leg Raises-3 sets of 10
6. Crunches-increase by 5 every night
Sunday-off
My diet consits of
Breakfast-4 eggs and some apple juice or milk
Lunch-Peanut butter ot turkey sandwich. 2 bags of chips like lays and cheese curls, a soda, and 2 bags of peanuts.
Dinner-Is really inconsistent but I eat meat alot.
Snacks-I'm always eating peanuts and cereal