Help me design a workout regime that will work for me...

[Cuda1447]

First let me give you a rundown of what I want to do. Im in decent shape right now. Im 5'10 145 pounds roughly, Ive lost a little wait the last few months from my surgery. Right now Im rehabbing my right knee, but its getting better slowly. Still can't run yet though, so for the time being thats out of the question. I want to beef up my upper body (bicpeps/tripceps/trap/chest) a bit, and tone it. Im not overly worried about size, but a little bit of size would be nice. My legs I just want to strengthen as much as possible size/tone doesn't matter I want them to be strong. I am a soccer player, plan on trying out for college soccer team next year (after my knee is all better).

I'd like to keep the excersices mostly to things that do not require a gym membership, as I do not have a lot of free time/money to go there with. I have access to a small little training room by my house, Ive got a stationary bike, treadmill... can do leg curls and a couple other small things. Also I have access to a pool.

Oh, and one other thing... I want to put on about 10-15 pounds if I can. Ive naturally always had a very fast metabolism so weight gaining is difficult for me. What excercises/diets would work best for what I described.


Thanks in advance for any help.

 

[Sentinel]

here's my routine, some duplicates because I rotate exercises or do them differently if I am working out at a different location.

Chest/Triceps
Flat dumbbell press 1
Incline dumbbell press 1
Incline barbell press 2
Flat barbell press 2
Machine Flys / Dumbbell flys
Dips
Tricep pulldowns
Close grip pushups
Close grip bench press

Legs/Back
Machine Leg Press
Calf Raises
Hamstring Curls
Bent over dumbbell rows
Lat Pulldowns
Back Hyperextension

Biceps/Shoulders
Standing barbell curl
Incline dumbbell curl
Dumbbell raise
Shrugs
Shoulder side extensions
Forearms backside
Forearms frontside
Pullups

Add protein, moderate cardio on off days you will be able to put on some muscle.

 

[Cuda1447]

no one else suggestions? lol

 

[Sheepathon]

Penguins can launch themselves out of the water onto land. If you can achieve this without using your arms to prop you out of the water, you have succeeded in life, and may award yourself with a muffin.

 

[NoToRiOuS1]

Originally posted by: Sheepathon
Penguins can launch themselves out of the water onto land. If you can achieve this without using your arms to prop you out of the water, you have succeeded in life, and may award yourself with a muffin.

lmao @ the randomness

 

[Cuda1447]

Originally posted by: faboloso112

Originally posted by: Sheepathon
Penguins can launch themselves out of the water onto land. If you can achieve this without using your arms to prop you out of the water, you have succeeded in life, and may award yourself with a muffin.

lmao @ the randomness

lol

 

[bjc112]

Originally posted by: faboloso112

Originally posted by: Sheepathon
Penguins can launch themselves out of the water onto land. If you can achieve this without using your arms to prop you out of the water, you have succeeded in life, and may award yourself with a muffin.

lmao @ the randomness

 

[Sentinel]

oh yeah add abs to that. :beer:

 

[iwantanewcomputer]

Originally posted by: faboloso112

Originally posted by: Sheepathon
Penguins can launch themselves out of the water onto land. If you can achieve this without using your arms to prop you out of the water, you have succeeded in life, and may award yourself with a muffin.

lmao @ the randomness

bwahahaha...the muffin did me in

 

[GasX]

If you are a soccer player, then aerobic fitness should be your primary goal. Any strength training you can fit in after that is a bonus.

Go buy a cheap road bike at a thrift store or on eBay and ride. Ride to school. Ride to work. Ride for fun. Ride to your buddy's house. Ride to the store for milk.

It's easy on your knees and will give you the fitness needed to have the legs to spring for a 50/50 ball at the 80 minute mark.

 

[zerocool1]

Originally posted by: faboloso112

Originally posted by: Sheepathon
Penguins can launch themselves out of the water onto land. If you can achieve this without using your arms to prop you out of the water, you have succeeded in life, and may award yourself with a muffin.

lmao @ the randomness

yea really post #2 looks good

 

[PunDogg]

you want to play college soccer within a year of having knee surgery, and you have no yet played college soccer. That is going to be insane, unless you wil be able to run very soon.

pick a hand full of execrises per muscle group, 2-3 per group, and do them. I would do about 2 muscle groups a day. like back and tris, bi's and shoulders, and chest and abs. do three days on, one day off, then three days off. Eat alot of protein, and i would take some glusocumine and chondritin(sp), to help repair your knew, and keep your other body parts healthy. Also add a god mulit-vit and with alot of hard work, u might just make the team

Dogg

i played college ball D-2, buddies played soccer, was sooo intense, its nothing like playing high school.

 

[Sheepathon]

Decide on a plan, Cuda?

 

[Kishan]

seriously you need to visit bodybuilding.com and get into either the teen bb forum or the bulking forum. You're a 145 lb ectomorph. Learn what to eat, when to eat and what to do when working out.