FrenchConnec: 8 week Challenge

[TheFrenchConnec]

Week 5
Day 1

Incline bench 6x95 (Last 2 sets i did 5 reps and 4 reps)
Incline Flies 8x30 (First 2 sets were with 35 lbs)
Chest supported rows 6x30
DB rows 8x35

Repeat 5 times

Dips 3x8
Bicep curl 3x8 45lbs

Ab workout

Hanging leg raises 2x5
Hanging knee raises 2x8
Decling board leg thrust 1x12
Lying leg thrust 1x15
Ab scissors 1x10
Stab ball crunches with 9kg med ball 1x10
Alternating crunches 1x30

 

[TheFrenchConnec]

Week 5
Day 2

Circuit 1:
-Db flat bench 15x30
-Db squats 15x30
-Machine rows 15x85
-Single leg DB RDL 10x30 (each leg)
-Stab ball crunches w/ 9kg med ball x15

Repeat 3 times

Circuit 2:
-Arnold press 15x30
-Leg extensions 15x90
-Pull downs 15x100
-Leg curls 15x65
-Stab ball crunches with 9kg med ball x15

Repeat 3 times

10 minute bike

 

[TheFrenchConnec]

Week 5 day 4

Front squats 6x135
Leg press 8x275
Stiff legged deads 6x155
Leg curl 8x70

Repeat 5 times

Ab workout

Hanging leg raises 2x5
Hanging knee raises 2x8
Decline board leg thrust 1x12
Lying leg thrust 1x15
Ab scissors 1x10
Stab ball crunches w/ 9kg med ball 1x10
Alternating crunches 1x30

 

[TheFrenchConnec]

Week 5
Day 6

Circuit 1:
-Db flat bench 15x30
-Db squats 15x30
-Machine rows 15x85
-Single leg DB RDL 10x30 (each leg)
-Stab ball crunches w/ 9kg med ball x15

Repeat 3 times

Circuit 2:
-Arnold press 15x30
-Leg extensions 15x90
-Pull downs 15x100
-Leg curls 15x65
-Stab ball crunches with 9kg med ball x15

Repeat 3 times

12 minute bike

 

[TheFrenchConnec]

Week 6
Day 1

Incline bench 6x100
Incline flies 8x30
Chest supported rows 6x30
DB rows 8x35

Repeat 5 times

Ab workout

Hanging leg raises 2x5
Hanging knee raises 2x8
Decline board leg thrust 1x12
Lying leg thrust 1x15
Ab scissors 1x10
Stab ball crunches w/ 22.5lbs DB 1x10
Alternating crunches 1x30


I checked my weight after workout and after my post work-out shake
136 lbs I don't really know my Body fat percentage, but given the fact that my abs are visible, i would say about 12-15%

I lost quite some weight, but I want to start bulking up fast and lean muscle, no fat. Does anyone have any workout + diet suggestions?

Thanks

 

[TheFrenchConnec]

Week 6
Day 2

Circuit 1:
-Db flat bench 15x32.5
-Db squats 15x32.5
-Machine rows 15x85
-Single leg DB RDL 10x32.5 (each leg)
-Stab ball crunches w/ 9kg med ball x15

Repeat 3 times

Circuit 2:
-Arnold press 15x30
-Leg extensions 15x90
-Pull downs 15x100
-Leg curls 15x65
-Stab ball crunches with 9kg med ball x15

Repeat 3 times

 

[TheFrenchConnec]

Week 6
Day 4

Front squats 6x145
Leg press 8x275
Stiff legged deads 6x155
Leg curl 8x60

Repeat 5 times

Ab workout

Hanging leg raises 2x5
Hanging knee raises 2x8
Decline board leg thrust 1x12
Lying leg thrust 1x15
Ab scissors 1x10
Stab ball crunches w/ 22.5lbs DB behind head 1x10
Alternating crunches 1x30

 

[TheFrenchConnec]

Week 6
Day 6

Circuit 1:
-Db flat bench 15x32.5
-Db squats 15x32.5
-Machine rows 15x85
-Single leg DB RDL 10x32.5 (each leg)
-Stab ball crunches w/ 9kg med ball x15

Repeat 3 times

Circuit 2:
-Arnold press 15x30
-Leg extensions 15x90
-Pull downs 15x100
-Leg curls 15x65
-Stab ball crunches with 9kg med ball x15

Repeat 3 times