I am 5'4 at 65-67 kg if weighing scale done in the morning
my current workout plan is
Monday - Chest
12 reps, 10 reps , 8 reps, 6 reps dumbbell bench press
12 reps, 10 reps , 8 reps, 6 reps dumbbell inclined bench press
12 reps, 10 reps , 8 reps, 6 reps dumbbell fly inclined bench press
12 reps, 10 reps , 8 reps, 6 reps dumbbell higher inclined bench press
3 x 10 dips
Tuesday - Back
10x3 sets pull up
5x5 set barbell row
12 reps, 10 reps , 8 reps, 6 reps wide grip latts down machine
12 reps, 10 reps , 8 reps, 6 reps close grip cable row machine
5x5 set deadlifts
Wednesday - Cardio & abs
20 minutes jogging
3 x 60sec plank
3 x 30sec side plank (each side)
10 x 3 set leg raises
10 x 3 weigthed curl ups
Thursday - Shoulders
12 reps, 10 reps , 8 reps, 6 reps dumbbell shoulder press
12 reps, 10 reps , 8 reps, 6 reps upright barbell shoulder press
12 reps, 10 reps , 8 reps, 6 reps side lateral raises
12 reps, 10 reps , 8 reps, 6 reps standing front barbell raise
Friday - Bicep & Triceps
12 reps, 10 reps , 8 reps, 6 reps dumbbell extended skull crusher bench press
12 reps, 10 reps , 8 reps, 6 reps rope triceps press down
10 x 3 sets dips tricep version
12 reps, 10 reps , 8 reps, 6 reps barbell curl
12 reps, 10 reps , 8 reps, 6 reps hammer curl
12 reps, 10 reps , 8 reps, 6 reps concentrated barbell curl
10 x 3 sets pull up
Saturday - Legs
12 reps, 10 reps , 8 reps, 6 reps squats
12 reps, 10 reps , 8 reps, 6 reps leg press
12 reps, 10 reps , 8 reps, 6 reps seated leg curl
12 reps, 10 reps , 8 reps, 6 reps reverse seated leg curl
8 x 4 sets dumbbell lunges
heaviest I can dumbbell press is 28kgs 6 reps on each hand , bench press 70 kgs 6 reps
squat just 60 kgs of 5 reps, I hate legs, i stopped doing legs for a month, but trying my best not to skip it now
deadlifts 80kg 5 reps
so ye sorry for the long post im just a newbie i dont really know how many reps the ideal to do, i am fairly ok built, not too fat not too skinny, 4 packs abs visible in the morning before eating anything.
|
Closed Thread
Results 1 to 4 of 4
Thread: Need tips for better routine
-
02-26-2017, 09:18 PM #1
Need tips for better routine
-
03-09-2017, 03:46 AM #2
- Join Date: Feb 2017
- Location: New York, New York, United States
- Posts: 3
- Rep Power: 0
Hello Sir,
If you want to make a better routines for your workouts and fitness programs, Then you can consult with best, professional, experienced with affordable Personal or Fitness Trainers.
better routine will help you to improve your goals and your health too.
Well, we are a professional fitness community in New York. you can contact us if you have any query regarding your fitness program.
neighborhoodtrainer [dot] com provides experienced and best personal trainer, pilates instructors, yoga instructors, massage therapist, nutritionist expert etc. You can learn important fitness tips by our professional Personal Trainers.
If you are interested then check out our website and know detailed information about list of Personal Trainers.
Website - neighborhoodtrainer [dot] com
You have a great day ahead!
Thanks & Regards
Neighborhood Trainers
NYC Personal TrainersFind Personal Trainer, Health Coach, Pilates Instructor, Yoga Teacher, Nutritionist Expert, Group Fitness Instructor or Massage Therapist @ neighborhoodtrainer.com/
-
03-20-2017, 01:02 PM #3
Program looks pretty good to me, just from glancing at it. Nothing stood out as 'bad'.
To succeed at doing what you love, you often must do many things you hate.
-
03-20-2017, 02:03 PM #4
Similar Threads
-
Need help,opinions for better routine to meet my goals.
By Kamrhen22 in forum Workout ProgramsReplies: 1Last Post: 03-29-2016, 06:03 PM -
Skinny fat beginner, need tips on best routine and diet for size.
By 58543 in forum Workout ProgramsReplies: 8Last Post: 02-08-2014, 09:07 PM -
I need tips for cutting fat
By jayfresh18 in forum Workout ProgramsReplies: 0Last Post: 04-04-2013, 05:03 PM -
Need Tips for 15 Year Old Beginner
By drwill97 in forum Teen BodybuildingReplies: 10Last Post: 01-13-2013, 01:29 AM -
Need tips on this routine
By NIghtHawk29 in forum Workout ProgramsReplies: 0Last Post: 05-22-2005, 09:37 PM
Bookmarks