workout routine

Sup yall. It's been a while since I last hit the gym. What are your routines? I am looking to re-gain some lost musclemass and increase my strength WITHOUT gaining fat (would still like to keep my 6-pac). Feel free to share your workout plans & diet.

I basically need to figure out if there is a way to increase muscle mass without gaining fat

I usually go to the bathroom and use the stall for disabled people. Put some paper towels on the ground and do some push-ups. Then do some isometric exercises like push against the wall. Also put your hands on the toilet seat and do some dips. When you come out of the bathroom try and keep pumped by staying active and flexing your muscles every once in a while, covertly.

Good luck.

50 pushups
25 chinups
50 crunches
an hour of cardio/swimming

i have nice fit, toned physique but not too big so i don't intimidate girls you know, they hate that shit.

And for hydration do you drink the vitamin water within ?

How long does this take you?

Welcome back!

That is nasty ass place to work out. A public bathroom. Gross.

A public restroom is cleaned every night where I work. He probably goes there at 7AM before people go in. Therefore the bathroom is crispy clean and it is not gross.

I divide weights so one muscle group has about a week to heal up...though lately it has more because I'm lazy:
1. chest and triceps
2. back and biceps
3. shoulders and triceps
4. legs

And throw in some cardio in there too on off days.