john80y
05-21-2011, 06:17 PM
Ok so my equipment is here... Power rack, adjustable bench, leg extension, lat bar, dumbbells 10 - 55lb
I currently weigh 170lb @ 7%bf and in pretty good shape (P90x and Insanity) but I now want to gain some serious muscle as I play rugby in fall/winter.. I've dropped about 14lb fat this year and well want it back in muscle.
I know its going to be 80% nutrition if I want to gain lean muscle but I also need a workout routine and thats where I need the help..
I would like to lift on Monday / Wed / Friday with leg day being Friday... I do train Rugby on Tuesday and Thursday but its just a lot of running and drills.
I'd love some suggestions on what lifts to do, I know this site has plenty of info but for a noob I really need someone to just be like do this, this and this on this day for this long etc..
Thanks for any help.. John
I currently weigh 170lb @ 7%bf and in pretty good shape (P90x and Insanity) but I now want to gain some serious muscle as I play rugby in fall/winter.. I've dropped about 14lb fat this year and well want it back in muscle.
I know its going to be 80% nutrition if I want to gain lean muscle but I also need a workout routine and thats where I need the help..
I would like to lift on Monday / Wed / Friday with leg day being Friday... I do train Rugby on Tuesday and Thursday but its just a lot of running and drills.
I'd love some suggestions on what lifts to do, I know this site has plenty of info but for a noob I really need someone to just be like do this, this and this on this day for this long etc..
Thanks for any help.. John