Is this a good, consistent workout regimine that will get me firmed up?

[ReleaseTheBeast7]

(Trying to gain muscle mass but stay in shape. A high-carb, high-protein diet. For lifting days, increased weight on each rep.)

Monday
Cardio
Warmup:
3x10 Wide Pushups
3x20 Crunches
3x10 Regular Pushups
3x20 Reverse Crunches
3x10 Tri-Pushups

1 mile heavy jog
200M sprint 4x
Bleachers 4x

1 mile light jog

1/2 mile heavy walk

1 mile light jog

Tuesday
Lifting
Warmup:
3x30 second jump rope

3x30 Shoulder Shrug
3x15 Bicep Curls
3x15 Shoulder Press
3x10 Tri Extensions
3x10 Chest Press
3x10 Lat Pulldown

Wednesday
Recovery day. Mile long light jog.

Thursday
Cardio
Warmup:
3x10 Wide Pushups
3x20 Crunches
3x10 Regular Pushups
3x20 Reverse Crunches
3x10 Tri-Pushups

1 mile heavy jog
200M sprint 4x
Bleachers 4x

1 mile light jog

1/2 mile heavy walk

1 mile light jog

Friday
Lifting
3x20 Leg Extensions
3x20 Lunges
15 minute stationary bike. Moderate speed.

Saturday
Recovery day.
Mile long heavy jog.
200M Sprint 2x
Bleachers 2x

Sunday
Off.

[BroncoBJ4MVP!!!]

You'll be sexy in no time man. But good stuff. Seeing this makes me want to work out again. .. . I havn't done much of it since Highschool. I miss it. I've been a lazy slob. :nono:

[Al Wilson 4 Mayor]

It looks good to me. I would try one thing if I were you. Since you are doing some type of muscle building on more than one day I would go ahead and move all of the arm contracting movements (latt pulldowns, curls, etcetera to one day, and add the bench workout to a push up day.

There is nothing wrong with doing the lifting on your cardio days. I usually run for a 1-1.5 miles before I lift. I like to get my heart rate up first so that it will remain above 100 while I am lifting.

The idea of not doing your curls and latt pulls on the same day as your chest work out is so that the blood flow is more isolated.

Some guys will tell you not to do cardio on days you are muscle building. That's for guys who plan on trying out for Mr. Olympia and have 15-20 hours a week to do nothing but lift. Ignore that philosophy,.

[draco193]

More legs. For every pound of muscle you have, your body burns an extra 500 calories upkeeping it. Leg muscles are some of the easiest to build, and will be some of the biggest in your body. Squats and deadlifts are two of the best lifts you can do.

I also might add in pull ups. One of the best workouts you can do.

http://forums.menshealth.com/eve/for...21/m/156108723
This place has some great reading for starting out, and can help you learn a lot more about lifting. Really helped me out. Good Luck RtB7

[Sunbiz1]

If you are trying to gain muscle mass, eliminate some of your cardio and reallocate it to lower body strength training. Your training regimen is set up for track and field?, and it appears you are attempting to keep bodyfat at a minimum. If I am correct, the first question I would ask is what are you eating as far as carbs/protein etc?. Are you utilizing supplements?

Also, your body will get used to any routine. Try changing things up after about a month with some core training.

(Trying to gain muscle mass but stay in shape. A high-carb, high-protein diet. For lifting days, increased weight on each rep.)

Monday
Cardio
Warmup:
3x10 Wide Pushups
3x20 Crunches
3x10 Regular Pushups
3x20 Reverse Crunches
3x10 Tri-Pushups

1 mile heavy jog
200M sprint 4x
Bleachers 4x

1 mile light jog

1/2 mile heavy walk

1 mile light jog

Tuesday
Lifting
Warmup:
3x30 second jump rope

3x30 Shoulder Shrug
3x15 Bicep Curls
3x15 Shoulder Press
3x10 Tri Extensions
3x10 Chest Press
3x10 Lat Pulldown

Wednesday
Recovery day. Mile long light jog.

Thursday
Cardio
Warmup:
3x10 Wide Pushups
3x20 Crunches
3x10 Regular Pushups
3x20 Reverse Crunches
3x10 Tri-Pushups

1 mile heavy jog
200M sprint 4x
Bleachers 4x

1 mile light jog

1/2 mile heavy walk

1 mile light jog

Friday
Lifting
3x20 Leg Extensions
3x20 Lunges
15 minute stationary bike. Moderate speed.

Saturday
Recovery day.
Mile long heavy jog.
200M Sprint 2x
Bleachers 2x

Sunday
Off.

[darth-hideous]

Looks like a well thought out plan,but if may i have been doing P90X for about a month,it's no infomercial scam,it works,nutrition plan, work out regimen,it really is the real deal.
http://www.beachbody.com/product/fit...20090630012840

[ReleaseTheBeast7]

If you are trying to gain muscle mass, eliminate some of your cardio and reallocate it to lower body strength training. Your training regimen is set up for track and field?, and it appears you are attempting to keep bodyfat at a minimum. If I am correct, the first question I would ask is what are you eating as far as carbs/protein etc?. Are you utilizing supplements?

Also, your body will get used to any routine. Try changing things up after about a month with some core training.

I'm trying to get more of a frame for a solid cornerback and a solid small forward/shooting guard. Basically I'm just trying to get a more built upper frame meanwhile staying light on my feet. Like I said, lean and tone. That's what I'm shooting for. The muscle that generates from my cardio will be enough to suffice in my opinion.

And yeah, I'm aware of plateau. I'll increase running distance, weight and reps as soon as I find my workout fairly easy to accomplish.