atxlax

As of know I'm 5'10 approx 145 pounds.
Can you guys help me design a 3 day a week routine that will allow me to stay at a bodyfat % below 10, but also help me gain some muscle as well as defination. I have been lifting for about a year, and have seen good gains but I would like to continue to make more. I play lacrosse so I have practice 5 days a week so I really only have time to lift weights 3 days a week.

I have acess to a bench, bar with 300 pound weight set at home and a couple sets of dumbells ranging from 15 to 40 pounds

At the gym I have acess to pretty much everything.

thanks for all your help

johnsbod

A few questions first:

Does your bench adjust for incline?

Does your bench adjust for decline?

Does your bench have a leg curl attachment (or any others)?

Does the barbell sit on top of the rack on the bench or in grooves (not sure the technical terms for this )?

Do you have anyplace to do pullups?

What is your current max on any dumbell press?

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Misc Perv #69

atxlax

A few questions first:

Does your bench adjust for incline?
yes
Does your bench adjust for decline?
yes
Does your bench have a leg curl attachment (or any others)?
it did but there was no room for it so no
Does the barbell sit on top of the rack on the bench or in grooves (not sure the technical terms for this )? the bench and the rack are seperate. at the top of the rack it looks like a Y and it can be raised and lowered

Do you have anyplace to do pullups?
yes
What is your current max on any dumbell press?
untested but 40 in each hand is really really easy

johnsbod

Since you're pretty active I think keeping the volume a bit lower might be a good idea. Here's what I'd recommend:

Monday: Chest, Shoulders, Triceps

Incline Bench Press-3 sets, 6-8 reps
Decline Bench Press-3 sets, 6-8 reps
Flyes-3 sets, 10-12 reps
Military Press-3 sets, 6-8 reps
Dumbell Laterals-3 sets, 8-10 reps
Bent Over Dumbell Laterals-2-3 sets, 8-10 reps
Bench Dips-3 sets, 6-8 reps (hold dumbell in your lap for added weight if needed)
Close Grip Bench Press-3 sets, 6-8 reps (save flat bench for this)

Wednesday: Legs, Abs (I imagine you want to keep your legs pretty fresh for lacrosse so the volume isn't that high)

Squats-3 sets, 6-8 reps
Front Squats-3 sets, 8-10 reps
SLDL-3 sets, 8-10 reps
Lunges-3 sets, 8-10 reps
Standing Calf Raises-3 sets, 12 reps
Seated Calf Raises-3 sets, 12 reps (put the barbell on your legs while seated)
Weighted Crunches (hold plate while you do them)

Friday: Back, Biceps, Forearms

Pullups-3 sets, 10-12 reps
Deadlifts-3 sets, 6-8 reps
Shrugs-3 sets, 8-10 reps
Bent Over Barbell Rows-3 sets, 8-10 reps
Barbell Curls-3 sets, 6-8 reps
Incline Dumbell Curls-3 sets, 6-8 reps
Hammer Curls-2 sets, 6-8 reps
Wrist Curls-2 sets, 10-12 reps

FYI, I was asking about your dumbell max to see if they weighed enough for you to do dumbell presses, but they aren't heavy enough. I'm sure others will have other recommendations, but this is my $.02.

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Misc Perv #69

atxlax

Thanks for taking the time to type that up :nosthumbs

pating420

Day 1

Chest/Arms

incline bench press
decline bench press
incline bench press w/palms facing in
tricep cable pushdowns
one arm extensions
skullcrushers
standing bicep curls
hammer curls
wrist curls

Day 2

Back/Shoulders
cable rows
lat pulldowns/pull ups
deadlifts
front raises
side raises
shoulder press

Day 3

Legs
leg press
lunges
squats
standing/seated calf raise (weighted)
if there are quad/ham machines in your gym, use those as well.

I personally do abs after cardio, so you can do your abs 2-3 times a week after lacrosse.

Abs
warm up -- broomstick twists for about 2-3 mins
weighted sit ups/crunches (hold a plate)
side bends (hold a dumbell or plate)
leg raises (could be weighted or not)