Weight - 46.7 kg                         170g - Protein

body fat % - 20 %                        80g - Fat

Fat weight - 20.6 lbs                     150g - Carbs

lean weight - 82 lbs                      Age- 14

avrge bmr - 1673

For my meal plan, I am in a calorie surplus of 500 calories

Goal is to build muscle and burn fat. (lean gains)

M    - Total Body

T     - Quads, Hamstrings, Glutes, Calves 

W   -Rest

T    -  Back, Shoulder, Traps

F    - Rest     

S     -Chest, Tri, Bicep  

S    - Dead Lift/strength

Rep range of 8-12 reps

hiit cardio after every workout 

1 min - 30 sec rest

Abs after every workout

12-15 reps 

4 sets per exercise

I have workout out my macros already for muscle gain but i was a little unsure with my routine. I already posted a thread about my routuine but I need some help. For my thursady workout can u please recommend how many sets and exercises I should do for back, shoulders and traps. I workout at a gym with only a bench, barbells, dumbells, lat pull down and chest press.

Thanks alot,

Kev

Kev,

I would advise tweaking your workout accordingly:

1) HIIT cardio no more than 3 times a week. If HIIT is done correctly, you won't need anymore than this and your CNS will not be able to handle more than this. Keep the sessions in the 15-20 minute range max.

2) I would do muscle splits and train each body part twice a week. For instance:

Mon = Chest, Back

Tue = Legs

Wed = Shoulders, Arms

Thu = Rest

Fri = Chest, Back

Sat = Legs

Sun = Shoulders, Arms

Mon = Rest

Tue = Chest, Back

Etc, Etc each week

I would do HIIT after your workouts and leave your rest days as total rest days - no lifting, no cardio You need at least 48 hour recovery time for every muscle group. This schedule provides enough rest for growth, enough frequency to stimulate growth, and allows a bit of a Push/Pull effect by training antagonistic muscle groups (chest vs back, biceps versus triceps, quads versus hams).

Make sure to eat WHOLESOME and NUTRITIOUS foods 24/7/365. I am a big believer in eating good all the time regardless of age. This is critical when you are natural. I don't subscribe to IIFYM or cheat meals. In my opinion if you can't give 100% to your nutrition 100% of the time, you are wasting time and limiting your true

potential :-)

John

Thanks alot @jmboiardi!!

I like your routine but is it ok to train big muscle groups the same day. Also I don't have access to a gym everyday thats why I posted that routine. I will have a go at your routine though. Thanks m8.

Is it OK to just do friday as a day for back and bicep on MY routine.

I have one more question. How many sets/ exercises should I do each day. I have minimal equipment at the gym.

Thanks alot

kev

Kev,

Training antagonistic large muscle groups together like chest and back maximizes blood flow in the area as the muscles are opposite each other. Arnold was a big proponent of supersets especially with antoganostic muscle groups.

You can work out the weekly schedule anyway you like. Mine was just a suggestion to get you started.

As for sets and reps, everyone is different and there is no one-size-fits-all approach. You will need to experiment and see how your body reacts. If you are mostly red fiber dominant like me, you will respond to lots of sets and reps with medium weight (high volume training). If you are mostly white fiber dominant, you will respond better to lower sets and reps with heavier weight (progressive overload training).

For building muscle, it is best to stay in the 8-12 rep range and 3-4 sets per body part in general.

John

Thanks alot!!