Soccer/Modeling Workout Routine?

[Billabong]

Hey guys. I play soccer and want to start modeling. But I want to add some more lean muscle mass to me. I want to stay lean but alot more cut, abs more defined popping out, chest/arms/back/shoulders and everything alot more muscular looking and tight looking, like an underwear model or Abercrombie Model you see in mags or Mens Health. That's the type of body I want.

I'm 20 years old, 5'11 and 150lbs. I'm already a lean guy. I workout at home with a basic weight bench with a barbell, and some dumbells. I'm not sure which type of training to do to help me get alot more cut/muscular looking so this is my current training right now.

Every other day
Push ups as many sets as it takes to reach around 150-200
Chin ups, as many sets as it takes to reach 30 reps
Pull ups, as many sets as it takes to reach 15-20 reps
Dips, as many sets as it takes to reach 20 reps
Crunches

Since with soccer playing, I run alot around 4 times a week I jog and do HIT type sprints.

I just want to know if this type of training can help me get more muscular/cut.

Help is much appreciated, thanks alot guys, please help, I want to get serious about having a nice body with my shirt off hehe

 

[AnimalMass]

Anybody? This one's out of my league boys. I don't do Abercrombie models.

Matt

 

[Billabong]

haha sorry. I'm sure most of you guys are into the bodybuilding type builds, but that's not what I want. But I do want a nice muscular looking body, just want the lean model Mens Health type bodys. Maybe another 15-20lbs of solid lean muscle mass.

I mean can bodyweight stuff get you in great shape like sets of push ups every other day and crunches, etc?

 

[Grizzly]

Why not lift weights? Those homosexuals...errrr...models...lift weights. Why wouldn't you if you want their physique?

 

[Billabong]

I'll lift weights than lol I just don't know what type of routine to do, full body 3 times a week? Or 2 muscle groups per day 4 day split? Thanks for the replys guys, much appreciated.

 

[Bob Smith]

3x/wk full body split. You could use the same setup as in the 5x5 thread, but use 3 sets of 8-10 reps instead. At 5'11, I would imagine that most professional fa.....models weigh in the 175-190 range.

Anybody? This one's out of my league boys. I don't do Abercrombie models.

Im sure the Mrs. appreciates that.

 

[Billabong]

Yeah that's how much I only want to weight, between 175-190. When you mean 3x full body splits, is that full body workouts every other day M-W-F or is it like a Push/Pull/Leg split?

 

[Bob Smith]

Yeah that's how much I only want to weight, between 175-190. When you mean 3x full body splits, is that full body workouts every other day M-W-F or is it like a Push/Pull/Leg split?

Full body would mean....well, full body.

 

[Billabong]

Thanks alot. Can this full body workout help me achieve my goals? I lift at home in my garage with dumbells, basic weight bench, barbell and ez barbell.

M-W-F 1-4 sets 8-12 reps, alternateing each one.
Squats
Bench Press
Bent-over Rows
Military Press
Barbell Curls
Close-Grip Bench Press
Calf Raises
Crunches

Deadlifts
Incline Bench Press
Single-Arm Rows
Dumbell Military
Seated Dumbell Curls
Skullcrushers
Calf Raises
Crunches

 

[Bob Smith]

The first workout is nearly identical to how I plan my workouts. Overall the two plans look fine.

 

[Billabong]

Do you also do full body workouts 3 times a week? Well I was saying I would alternate both of those, so one week one would get worked twice M and F while the 2nd workout would get worked once on W then the next week it would switch, so the 2nd workout would get worked twice and first one would get worked once. So 1-4 sets is good? 4 sets might be kind of long workout, maybe I'll start off with only 1 set, then move up to 3-4 sets each exercise after I can do the workouts with minimal rest.

At night or early in the morning I might also do push ups around 150-200 of them, as many sets as it can do those, and also crunches, sets of ab work. I'm not sure if I should do this around 5 times a week or only 3 times a week?

 

[AnimalMass]

Do you have enough weight? You're gonna need a squat rack to squat.

Matt

 

[Billabong]

Well right now I just do dumbell Squats, I know it's not the best but it's all I have to use. Don't have the money to spend on a gym membership, but I have enough weight at my house for everything else I need.

I was reading a models workout in FitnessRx magazine, looked pretty interesting since he has the type of build I want.

M-W-F 8-12 reps 3-4 sets
Incline Push ups
Flat Bench Press
Incline Flyes
Dumbell Curls
Lunges
Side Lunges
Squats
Military Press
Rear Delt Raises
Bent-over Rows
Swiss Ball Crunches 3-4 sets of 25-30 reps

It looks like alot of exercise, but I think it said to keep rest as short as possible around a min or less.

 

[Bob Smith]

I was reading a models workout in FitnessRx magazine,

Thats your cue to stop reading.

If you are going to lift 3x/wk, then I would drop the pushups and other bodyweight-only movements you are currently doing.

 

[Billabong]

But does the routine look good enough?

M-W-F 8-12 reps 3-4 sets
Incline Push ups
Flat Bench Press
Incline Flyes
Dumbell Curls
Lunges
Side Lunges
Squats
Military Press
Rear Delt Raises
Bent-over Rows
Swiss Ball Crunches 3-4 sets of 25-30 reps

All exercises done with dumbells or barbell.

 

[Bob Smith]

Like I said, you should have stopped reading. IMO, that routine sucks for a whole slew of reasons.

 

[Billabong]

Dang. I didn't think working out would be so hard. Just finding a routine to do is hard..

 

[TheTruth]

do you add weight to your pullups, chinups and dips and ab work? that will help also.

 

[Billabong]

No i don't add weight yet cause I can't do alot of them. Well some people are saying to workout with weights, is working out with my weights at my house better than doing bodyweight stuff?

I mean doing a full body workout 3 days a week, is that better than doing 3 days a week of push ups/pull ups/chin ups/dips/crunches/cardio?

 

[monsoon]

have you read the stickies at the top of this forum yet?