Hey ladies and gents,

I'm a 19 year old college freshman, and I'm a member of my college's rowing team. We're currently in the off season and I'm looking to build up some muscle for personal gain before the next season rolls around, but I would also like my muscle build to help increase my rowing performance (requires a lot of leg and back strength). I am 5'11, weight about 175 pounds, and I have some prior weightlifting experience. My current routine consiststs of:

DAY 1:
Chest/Triceps

DAY 2:
Legs

Day 3:
Back/Biceps

Day 4:
Legs

Day 5:
Core

Day 6/7:
OFF

Keep in mind that I spend about 5-6 days per week rowing about 10k-12k on a rowing machine (approx. 40 minutes) as a way to keep up cardiovascular health for my sport. I can only eat 3 times a day beause my college puts us on a meal plan, but when I eat I attempt to put a lot into my system to stock up on carbs and proteins. I'm not too worried about a body fat increase because my aerobic rowing should negate most of it. I feel like my triceps are a bit underdeveloped as opposed to my bicepts , and I could use some ab work (again, all because/for the rowing). I can't get TOO big because it would be detrimental to the boat, but I'm not very big right now so any gains I get should help. All in all, I want to build up some good muscle quickly because during season any weightlifting I do will be endurance lifting, so definition should be covered . . .

ANY ROUTINES, DIETS, ETC. WOULD BE GREATLY APPRECIATED!! ANY OTHER QUESTIONS, FEEL FREE TO ASK!!

what do your exercises consist of? reps? sets? etc. be more specific with what you do on each day. what about shoulders? also, you are going to put on weight naturally, what is it... the freshman 15. so use that to your advantage.

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