Meathead Content: Diet Question

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I can promise you that I will put on at least 7-8 pounds of lean muscle mass in 10 weeks. If I had always been doing things right from the begining then I would have to agree with you, but here was my major fault before I did the research:

I was only training my upper body, no deadlifts, no squats, no legs. After realizing what a numbnut I was for doing that, I did the research and now I am covering all of them. Here I will post my routine for you to look at. I know your going to say it’s to much but it works for me very well:

Each heading is a single day. I work out 5 days, with 2 days off.

The main point of the routine below is to work out with one weight (i.e 100lbs for example) when I can do the max number of reps in all three sets, I increase the size of the weight and continue that loop.

After completing my first week of the new routine I can only say that my entire body feels like it got run over by a semi-truck. I will make it a point from this day forth to change my routine every so often so change it up so that my muscles don’t get used to a specific set of workouts.

      Chest and Triceps

Chest
Exercise
Sets
Reps
Bench Press - Power
3
5
Incline Bench Press - Muscle
3
6 to 12
Dumbbell Bench Press - Muscle
3
6 to 12
Dumbbell Flys - Burn
1
40
Triceps
Exercise
Sets
Reps
Closegrip Bench Press - Power
2
5
Seated French Press - Muscle
2
6 to 12
Cable Tricep Extension - Burn
1
40

      Back and Traps
         <b><i>Back</i></b>
         <b>Exercise</b>
     <b>Sets</b>
     <b>Reps</b>
         [Barbell   Rows](http://www.muscleandstrength.com/exercises/bent-over-barbell-row.html) - Power
     2-4
     5
         [Dumbbell Rows](http://www.muscleandstrength.com/exercises/bent-over-dumbbell-row.html)    - Muscle
     2-3
     6 to 12
         [Lat Pull   Down](http://www.muscleandstrength.com/exercises/lat-pull-down.html) - Muscle
     2-3
     6 to 12
         [Seated   Cable Row](http://www.muscleandstrength.com/exercises/seated-row.html) - Burn
     1
     40
         <b><i>Traps</i></b>
         <b>Exercise</b>
     <b>Sets</b>
     <b>Reps</b>
         [Power   Barbell Shrugs](http://www.muscleandstrength.com/exercises/barbell-shrug.html) - Power
     2
      5
         [Dumbbell Shrugs](http://www.muscleandstrength.com/exercises/dumbbell-shrugs.html)    - Muscle
     2
     6 to 12
         [Power   Barbell Shrugs](http://www.muscleandstrength.com/exercises/barbell-shrug.html) - Burn
     1
     40
     
      Quads and Calves
         <b><i>Quads</i></b>
         <b>Exercise</b>
     <b>Sets</b>
     <b>Reps</b>
         [Squat](http://www.muscleandstrength.com/exercises/squat.html) -   Power
     2-4
      5
         [Leg   Press](http://www.muscleandstrength.com/exercises/45-degree-leg-press.html)  - Muscle
     2-3
     6 to 12
         [Front   Squat](http://www.muscleandstrength.com/exercises/front-squat.html) - Muscle
     2-3
     6 to 12
         [Leg   Press](http://www.muscleandstrength.com/exercises/45-degree-leg-press.html) - Burn
     1
     40
         <b><i>Calves</i></b>
         <b>Exercise</b>
     <b>Sets</b>
     <b>Reps</b>
         [Seated   Calf Raise](http://www.muscleandstrength.com/exercises/seated-calf-raise.html) - Muscle
     2
      15
         [45   Degree Calf Raise](http://www.muscleandstrength.com/exercises/45-degress-calf-press.html)  - Burn
     2
     40
     
      Shoulders and Biceps
         <b><i>Shoulders</i></b>
         <b>Exercise</b>
     <b>Sets</b>
     <b>Reps</b>
         [Seated   Barbell Press](http://www.muscleandstrength.com/exercises/seated-shoulder-press.html) - Power
     2-4
      5
         [Seated   Arnold Press](http://www.muscleandstrength.com/exercises/seated-arnold-press.html)  - Muscle
     2-3
     6 to 12
         [Barbell   Front Raise](http://www.muscleandstrength.com/exercises/barbell-front-raise.html) - Muscle
     2
     6 to 12
         [Dumbbell   Lateral Raise](http://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.html) - Burn
     1
     40
         <b><i>Biceps</i></b>
         <b>Exercise</b>
     <b>Sets</b>
     <b>Reps</b>
         [Pinwheel   Curls](http://www.muscleandstrength.com/exercises/hammer-curl-across-the-body.html) - Power
     2
      5
         [Standing   Barbell Curl](http://www.muscleandstrength.com/exercises/standing-barbell-curl.html)  - Muscle
     2-3
     6 to 12
         [Cable   Preacher Curl](http://www.muscleandstrength.com/exercises/preacher-cable-curl.html) - Burn
     1-2
     40
     
      Deadlift and Hamstrings
         <b><i>Deadlift and Hamstrings</i></b>
         <b>Exercise</b>
     <b>Sets</b>
     <b>Reps</b>
         [Deadlift](http://www.muscleandstrength.com/exercises/deadlifts.html)   - Power
     2-4
      5
         [Romanian   Deadlift](http://www.muscleandstrength.com/exercises/stiff-leg-deadlift-aka-romanian-deadlift.html) - Muscle
     3-4
     6 to 12
         [Leg Curl](http://www.muscleandstrength.com/exercises/leg-curl.html)    - Muscle
     3-4
     6 to 12
         [Leg Curl](http://www.muscleandstrength.com/exercises/leg-curl.html)   - Burn
     1
     40