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Need a work out routine

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So I'll be heading back to school later this month and want a new workout routine for the semester.

I want to do one day of heavy lifting for the upper body, one day of heavy lifting for the legs and one day of high intensity for the upper body.

I'm also an avid Scuba Diver so need to be swimming quite a bit so would like to swim about 3 days a week.

I'm having some trouble trying to figure out how to schedule this all.


Should I do:

Monday: Heavy lifting upper.

Tuesday: Swim

Wednesday: Heavy lifting legs.

Thursday: Swim

Friday: High intensity upper.

Saturday: Swim.

Sunday: Rest


Would this schedule give me enough time for my muscles to recover? Or is it too much?


Also everyone keeps saying "get plenty of rest, get enough rest." But HOW MUCH is enough? 8 hours? 7? 9?


Thanks everyone in advance!!



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Sleep should be based on quality as well.


I get minimum 8 hours.


Maybe you can be a bit more specific on what you will do on the days for example Heavy lifting Upper.


I believe by doing so you might also learn something by simply typing it out.

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  • 2 weeks later...

I guess I should be more specific eh?


I'm a 21 year old male. 5'7" and 140lbs. I obviously have a slender build and I'm a "hard gainer."


I would work out as such:


Mondays: Moderately paced swim

Tuesdays: 4 sets each of arm curls, triceps, military press and forearm curls. Ab routine.

Wednesdays: Moderately paced swim.

Thursdays: 4 sets each of squats, calf raises, glutes, and dead lifts. Ab routine.

Fridays: Swim.

Saturday: 4 sets each of Bench Press, bar row (for back), lower back, pull ups. Ab routine.


I'm also going to try to pack in around 2500 calories per day. More?


Please criticize the routine as much as you need. I'm looking to maximize gain when it comes to lifting and maximizing stamina in my swimming.



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