Like the LA and EF, said your workout program is not appropriate for you and totally unnecessary. Get back to basics and do the program LA suggested or something very similar.Hey guys,
Just finished putting together this workout schedule, and was looking for someone to evaluate it and give me some tips. I've been working out for almost a year. I'm 22 years old, 135 pounds and roughly 5'3. My goal is to gain mass/muscle and get huge. Been getting fairly decent gains, but it's kind of slowed of late.
I'm naturally skinny and have a high matabolism, so no cardio for me! My schedule is a 3 day split, which is about as much as I can fit in due to work/family/friends.
I'm taking Scivation Whey Protein, one straight after workouts and one the day after with lunch. Trying to eat as much as I can, but I don't have a huge appetite.. is there something I can do to substitute for this?
If anyone could tell me what I should take out/add in to my schedule that would be great.
Monday: Back & Triceps
Wednesday: Chest & Biceps
- Weighted wide Grip Pullups 4 x 10
- Seated Cable Rows 4 x 10
- Lat Pulldown 4 x 10
- One Arm Dumbell Row 4 x 10
- Close Grip Bench Press 4 x 5 (Heaviest weight possible)
- EZ Bar Skullcrushers 3 x 10 (Medium weight)
- Cable Tricep Extension 2 x 40 (Light weight)
- Two Arm Seated Dumbell Ext 2 x 20 (Light weight)
Saturday: Legs & Shoulders
- Weighted Dips 3 x 10
- Incline Bench Press 4 x 8 (Pushups in between sets)
- Flat Bench Press 4 x 8 (Pushups in between sets)
- Cable Crossover 3 x 8
- Standing Barbell Curl 4 x 5 (Heaviest weight possible)
- Barbell Preacher Curl 3 x 10 (Medium weight)
- Seated Dumbbell Curl 3 x 10 (Medium weight)
- Cable Curl 2 x 40 (Light weight)
- Squats 3 x 10
- 45 Degree Leg Press 3 x 10
- Standing Calf Raise 3 x 20
- Dumbbell Shoulder Press 4 x 8-10
- Standing Dumbbell Lateral Raise 3 x 10
- Rear Delt Machine 3 x 10
- Dumbbell Shrugs 3 x 20
- Abs (Capt. Chair Leg Raise) 3 x 30
No problem. Yes weight should progressively increase each set so to the last 1 or 2 sets are your max for that rep range.Thanks Max, appreciate your help.
So I'm assuming since there are fewer reps, I should try and lift as heavy weight as possible? And as for the bench, is this just flat bench, or incline/decline, or both?
Just did some research on the Starting Strength program. I'm gonna scrap my old program and go with that. I can lift 50kg's doing Squats and the same on the Bench, started at 25 so I've made a bit of progress. I haven't been doing any deadlifts at all, first time I tried them I injured my back, so I just didn't try again
The program I'm gonna try:
WORKOUT A
Squats 3 x 5
Bench Press 3 x 5
Deadlift 1 x 5
Weighted Dips 2 x 5 to 8
WORKOUT B
Squats 3 x 5
Press 3 x 5
Power Clean 3 x 5
Weighted Chin Ups 3 x 10
Was just wondering (since I've been training for a while) whether I should up the amount of sets for each exercise, or just leave it the way it is.
Also, one last question: The press exercise.. is that referring to a military press or something similar?
Yeah, Press = military or push press
Press uses Barbell with no push from the legs the way MR does it...
I think you could get away with push-pressing too but I would most definitely recommend military pressing.
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