Kris Gethin alike workout

[envjay]

Hey!

general data about my build: 16 yrs,183cm,86kg,19%bf,7 months into training

I wanna drop my bodyfat and maybe increase muscle mass.I cannot deadlift and squat.Here's my workout:

mon: chest+tri
wed: back+bi
fri: legs+shoulders

Chest 9 sets
Barbell Bench Press- 3sets 8reps
Pec Deck-3 sets 10reps
Incline Dumbbell Bench Press- 3sets 8 reps
Triceps 6 sets
Seated Overhead Dumbbell Triceps Extension - 3sets 6reps
Triceps Pushdown - 3 sets 6 reps
Shoulders? 9 sets
Dumbbell Shoulder Press - 3sets 6 reps
Seated Bent Over Rear Delt Raise - 3 sets 8 reps
Side Lateral Raise - 3 sets 8 reps
Back 9 sets
Wide-Grip Lat Pulldown - 3 sets 8 reps
Straight-Arm Pulldown - 3 sets 10 reps
Elevated Cable Rows - 3 sets 8 reps
Biceps 6 sets
Dumbbell Hammer Curls- 3 sets 6 reps
Close-Grip EZ Bar Curl - 3 sets 6 reps
Legs 9 sets
Leg Extensions - 3 sets 8 reps
Leg Press- 3 sets 12 reps
Leg curl(face down)- 3 sets 8 reps

*weight used : max. weight that allowes me do the specific nr of reps

[envjay]

I sometimes change the order of the exercises done.

[envjay]

bump!