Training Help

[SSmile]

Hello, so after being throwed out of the idea of using aas, i will be then going legit! Now with that I am looking for some help on what supplements (IF I need to use any) to use, and if this program is sufficient for me.

Stats:
19yo
5'11
170lbs
b/f idk

I prefer a full body workout over muscle groups because I am NOT looking to body build.

I usually follow this:

Warmup on the bike 10 mins and a nice long stretch

Sets x Reps

Legs:
3 x 10 - Ass to Grass Squats (185-225lbs)
3 x 12 - Leg Press (225lbs-315lbs)
3 x 20 - Hamstring on the Medicine Ball
3 x 10 - Calves

Back:
3 x 10 - Pull ups
3 x 10 - Back Rows
3 x 15 - Pull Downs
3 x 10 - Another form of back row

Chest:
3 x 10 - Incline / Flat Bench (135lbs-155lbs)
3 x 12 - Chest Dips
3 x 10 - Push Ups
3 x 10 - Peck Decks
3 x 10 - Cables

Shoulders:
3 x 12 - Shoulder Press
3 x 10 - Single Shoulder Raise

Arms:
3 x 12 - Bicep Curls
3 x 10 - Tricep Pull Downs
3 x 10 - Tricep Raises

Core:
4 x 20 - Sit ups

Looking for speed and strength mostly !

 

[Metalhead]

I would recommend adding cleans or clean press, deadlifts, pullups, upright rows and/or shrugs. Just remember o eat toward your goals. All the supps you really may need are protein, bcaa's, creatine, and a pre workout. Also, change up your routine every few months. Confuse your muscles. Go high rep/ low weight for a while, then go low reps/heavy weight for a while. I like to do pre exhaust type workouts every so often. Best of luck