Hi Guys, I need a weight lifting schedule that would work for me help?

Hi new to the forums and looking for some help!

Im 5"11, 180lbs

I work out everyday but am not getting the results I want, I have never taken any form of supplement but am thinking of taking protien, im in good shape, run 2 miles a day, and have a nice physique over all but would like to shed a few pounds and add a little muscle

I am looking more so to gain about 15lbs of muscle, and lose about 5 lbs of fat, my goals arent very high but I just dont have a routine that will get me thier no matter what I do

heres a little about me:

Curls: 50lbs, 6 sets of 6
Bench: 140lbs in 4 sets of 6 *not much*
Flys *free weight* 50lbs in 4 sets of 6

other than that I really have no idea what I am doing in the gym, im looking for a routine that will get me some nice results, I want to get cutt and increase a little in size but dont want to be huge.

Thanks any help at all would be GREATLY appreciated!

Read and search. Think of a question? Try this link below first.


Try this website for good basic information:


EDIT: Sorry, I can't seem to get the links to work tonight. It's definately time to get some sleep. Just copy and paste it into a browser.

Dude at your body weight forget about gaining muscle while losing fat. if you were 280 then yes.
You must decide what you want to do.
You should bulk in the fall and winter and then cut up spring summer. This will give you about 9 months to put on some size.
Lets us know what goal you want.
You should be doing a full body routine.

MM

One word for you - Dogcrap

Look up the routine, you will never be so happy.