Ok a lot of people are asking about "getting them a routine" or "comment on my routine." I've been weight lifting a little of a year and tried different stuff. I believe I have came up with a good workout routine. This consists of 5 weeks each time you start. Ok let me get some background. I'm 19 years old and really started hitting the gym hard my senior year. (wish I would have started sooner.) I weighed the beginning of my senior year or whenever i started lifting at about 170. Now I am at about 215 or so. Not a whole lot of fat but still some, (around my stomach) but you can tell I have muscle or am a "big guy". Not huge but big. Now I shoot for about 250-300 grams of protein a day. Don't count the carbs too much but eat what I want. I eat in the morning, lunch, after work, dinner, and before I go to bed. Now I just eat what I want shoot for about 40 grams atleast per meal. I drink scoop protein/carbs 20 grams/10 grams of creatine with ephedra pill to boost me 30-45 min before working out. when i'm done I take about 2 scoops of protein/carbs 40 grams/5 grams of creatine with a multivitamin. Ok I won't go into great detail on food it's the workout i'm trying for but just to tell you so if your not eating and not making gains it's your nuitrition. THis is mainly to gain size not as much "sculpt" yourself.
Wednesday-BACK
Week 1- Deadlift 3x5, Bent over Rows 3x5, Pullups (as many as you can), Machine Rows 3x10.
Week 2-Deadlift 3x5, Machine Lift 3x5, Pullups, Lat Pulls 3x10
Week 3-Bent Over Rows 3x5, Machine 3x5, Machine 3x5, Lat pulls 3x10
Week 4-Deadlift 3x5, Machine 3x5, Machine 3x5, Lat Pullts 3x10
Week 5- Bent over Rows/Machine Superset, Pullups/Machine Superset
Thursday- Triceps/Legs
Week 1- Tricep Ext 3x10, Tricep Machine Ext 3x10, Close Grip Bench 3x10, Leg Ext 3x10, Leg Press 3x10
Week 2-Tricep Ext 3x10, Tricep Machin 3x10, Single Arm Pushdown 3x10, Leg Ext 3x10, Leg Machine 3x10
Week 3- Dumbell Ext 3x10, Overhead Dumbell 3x10, Close 3x10, Leg ext 3x10, Leg Press 3x10
Week 4-Tricep Ext 3x10, Tricep Machine Ext 3x10, Single Arm 3x10, Leg Machine 3x10, Leg Press 3x10
Week 5- Tricep Ext/Close Grip Superset, Machine Ext/Overhead Dumbell Superset, Leg Machine/Leg Ext Superset
Friday - Shoulders/Delts
Week 1- Military Press 3x5, Upright Rows 3x5, Front Dumbell Raises 3x10
Week 2-Military Press 3x5, Heavy Shrugs 3x5, Deltoid Choice 3x10
Week 3-Dumbell Military Press 3x5, Heavy Shrugs 3x5, Deltoid Choice 3x10
Week 4-Upright Rows 3x5, Dumbell Mil 3x5, Deltoid Choice 3x10
Week 5- Dumbell Mil Press/Shrugs Superset, Upright Row/Deltoid Choice superset.
OK saturday is rest day. Ok lemme explain a few things....when I mean "Machine" than I am talking about a machine that works out that certain muscle group. Sorry about Friday's workout is not too detailed because I haven't found a good one for it yet. Anyways you should know what supersetting is....and 10 reps for each lift means for example I am doing a bench/decline superset...I do 10 reps on bench press then immediatly go to decline and try for 10 reps there. That's 1 set on a superset....do 3 sets for each superset. I basically done the program to stay to the core lifts like bench press ect so you can see yourself gain in that area yet changed it up enough to still keep your muscles gaining. Everyone likes to see there bench press rise it makes them more motivated. I typed this quick so if I messed anything up it's pretty basic. 2-3 heavy lifts 1 light, I always go 10 reps on arms because I get a better feel so I never go heavy on them.
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