Building Lean Muscle from scratch?

Hi there, i’m a college student and i really need to start working out to prepare for AFROTC (i know probably not as intense as the army or navy but still). I’m 6’4″ and am weighing at about 190ish (i don’t know if this is good or not). 33″ waist. I got through Insanity over the summer and was able to build some muscle but mostly dropped my weight from about 200 down to this.

Workout routines are what exercises, how many sets, how many reps
etc. that you do for each muscle.
Remember these things when making up your routine:
1) Work chest, triceps and shoulders on the same day, and biceps and
back on the same day so that it’s ok if the secondary muscles get
worked that day, because your doing them anyway.
2) Separate those muscles that work a secondary muscle so that they
are far enough apart not to overtrain you. For example, do Chest
Monday, triceps on Wednesdays, and shoulders Friday, and biceps
Monday with chest, and back Wednesday or Friday.
Here are a few sample split routines and workout programs.

Monday – Chest/Back
Tuesday – off
Wednesday – Legs
Thursday – off
Friday – Shoulders/Arms
Saturday – off
Sunday – off

Monday – Chest/Biceps
Tuesday – off
Wednesday – Shoulders/Legs
Thursday – off
Friday – Back/Triceps
Saturday – off
Sunday – off

Monday – Chest/Triceps
Tuesday – Back/Biceps
Wednesday – off
Thursday – Shoulders
Friday – Legs
Saturday – off
Sunday – off

Sample Weightlifting Workout Routines

This is hard. There are so many exercises for each muscle, and so
many ways to split them up and make a routine out of them. So instead
of listing 10,000 workout routines, I’ll just list what I think are
the most effective Muscle Building Exercises for each muscle and later
on you can decide which to use in your own workout routines.

Chest
Flat Bench Press
Incline Bench Press
Flat Bench Dumbell Flyes
Incline Dumbell Flyes

Back
Deadlift
Pull Ups, Chin Ups, Lat Pulldowns
Seated Cable Row
Bent Over Barbell Row
Bent Over 1 Arm Dumbell Rows

Biceps
Standing Barbell Curls
Preacher Curls (with dumbells or barbell)
Seated/Standing Dumbell Curls

Triceps
Tricep Press Downs
Dips
Skull Crushers

Legs
Squats
Romanian Deadlifts
Lunges/Split Squats
Calve Raises

Shoulders
Seated/Standing Military Press (with barbell or dumbells)
Lateral Raises
Shrugs

Abs
Crunches, leg raises, situps, hip thrusts, side bends, weighted
situps, crunches with your legs bent, not bent, straight up in the air

HIGH LIFE WORKOUT PLAN!!! (How to muscle gain and lose fat FAST!!!) with Brandon Carter

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