workout regimen

M, W, F = muscle, mostly circuit training, 1.5 hours
12 reps, 4 sets chest
10 reps, 7 sets back (two different machines)
10 reps, 4 sets bicep curls (free)
10 reps, 3 sets bicep hammers (free)
10 reps, 4 sets tricep
10 reps, 4 sets calves
10 reps, 3 sets leg press
10 reps, 4 sets shoulders
25 reps, 8 sets varying crunchies
10 reps, 3 sets adduction and the other one... (the exercises everyone loves to watch hot chicks doing)
10 reps, 3 sets leg extensions (shooting the leg backwards and up).
10-15 minutes Elliptical/Bike

T, Th, Sat = cardio, 1 hour on non-racquetball days
30 minutes Elliptical/Stairmaster
30 minutes Bike
2-3 hours racquetball in there 1-2x a week

I think I need to move off the chest circuit training stuff and do flys instead. Afterwards, I catch a smoothie (300 cals, no sweetners added, soy milk protein + protein powder and vitamins added). Try to eat chicken and otherwise lean + high protein foods, no corn syrup bombs (cokes, ice cream, etc.).

Thoughts, recommendations on the workout? Should I just leave circuit training and go free weights (at least for upper body)?

 

Bootay is a pussay.

 

Tooooo much work Id just buy a gun!

 

are you looking to bulk up more? if so, i would recommend splitting up your routine, upping the weight used and cutting back to around 8 reps. if you want to bulk up you'll have to go heavier, and in turn, your body will need more recovery time. hence splitting up the routine.

 

what type of diet would a person need to gain about 15 lbs while working out ?

this person is 6'4 and 185 lb. and needs to go to 200 to 205 by february .

 

high protein low fat. figure your caloric needs then add 50%. i went from 160 to 185 in 12 weeks last year. i am the consumate hard gainer.

 

and of course hit the gym. those 15 lbs will be all muscle.

 

well duh....that goes without saying. LOL

 

well i knew you meant that as well. just clarifying for some.