[mrpopadoplois]

I am 149 and 5'8 I realy want to reshape my image, im not as focused on huge gains in strength as i am in geting and maintaining a solid/lean and very tone, defined body but i do want to boost the crap out of my bench, im ashamed at what it is now. I have lifted on and off for a while but have never been awed by results and gains, i have two seperate weight training classes at my school spaced 2 1/2 hours between that are monday-tuesday than friday, on wednesdays 1 class is cut but the other is extended by another hour and its the same way on thursday I would like some advice also on how to maximize these worouts at school with the exception of wednesday and thursday i normaly get a solid 30-35 minutes of lifting and i try and take an aditional trip to a local gym after school, im unsure about a good Set v Reps to aply to my exercises that would be fit for my goals, nutrition is out the window for me but i would gladly conform my diet to fit what feedback i get in thread, i have a big jug of megawhey and another of creatine monohydrate that i never use. And in general i would like ideas on a good routine and exercises, i would like to workout 5 days out of the week my primary goal is to get as fit and strong as i can befor lacrosse starts and i get my butt kicked by cardio, what i realy want to improve and tone/define are my external and internal obliques, back and abbs i realy want that v figure from the waste up, but advice on a general full body routine would be FANTASTIC thank you

[Thomas_Rivera]

Your post is a little loooong there, maybe cut it down into two paragraphs next time so its easier on the eyes . But as for sets and reps you should try to limit yourself to around 6-12 sets per a body part.

Rep schemes work like this. 3-5 is the prime range in which you will build strength, a weight that you can get at least 3 of and no more than 5 of. 6-12 is better suited for size gains. You know that a lot of cardio is bad for growth right?

You shouldn't really use the word "toned", you can get more definition by dropping body fat, but you can't build muscle and drop body fat at the same time mind you.

[Mygeeto]

dude ur prolly better off eating cleaner if u wanna get lean/toned without worrying about bulking or getting too big.
and if thats the case....u need medium-high reps....like 12-15+

[mrpopadoplois]

Alright, than what kind of routine should i do if i want to put in 4-5 days at the gym, exercise sugestions? how many sets would i want to do for 12-15 reps