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  1. #1
    Registered User eemil1999's Avatar
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    Is my workout plan good?

    Hello, i started going to the gym about 1-2 months ago and i want to ask you if my workout plan is good or too much or too low.

    First of all i am 20y 79kg(174lb) and my goal is to be slim as possible but fit/shredded.
    Now i am just skinny fat and no muscles

    I started seeing a liitle results after a month but maybe i can fix the plan for better results

    Monday - Abs/Biceps/Shoulders + 2km run
    ___________________________________________
    Tuesday - Legs/Back/Chest/Triceps + 2km run
    ___________________________________________
    Wednesday- Abs/Biceps/Shoulders + 2km run
    ___________________________________________
    Thursday - Legs/Back/Chest/Triceps + 10km run
    ___________________________________________
    Friday - Abs/Biceps/Shoulders + 2km run
    ___________________________________________
    Saturday - Little Calisthenics + 7km run
    ___________________________________________
    Sunday - 10 km run


    I workout in the gym about 60-80 mins and never feel too much tired

    And for my diet i try to eat 130g of protein
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  2. #2
    Registered User CommitmentRulz's Avatar
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    Originally Posted by eemil1999 View Post
    Hello, i started going to the gym about 1-2 months ago and i want to ask you if my workout plan is good or too much or too low.

    First of all i am 20y 79kg(174lb) and my goal is to be slim as possible but fit/shredded.
    Now i am just skinny fat and no muscles

    I started seeing a liitle results after a month but maybe i can fix the plan for better results

    Monday - Abs/Biceps/Shoulders + 2km run
    ___________________________________________
    Tuesday - Legs/Back/Chest/Triceps + 2km run
    ___________________________________________
    Wednesday- Abs/Biceps/Shoulders + 2km run
    ___________________________________________
    Thursday - Legs/Back/Chest/Triceps + 10km run
    ___________________________________________
    Friday - Abs/Biceps/Shoulders + 2km run
    ___________________________________________
    Saturday - Little Calisthenics + 7km run
    ___________________________________________
    Sunday - 10 km run


    I workout in the gym about 60-80 mins and never feel too much tired

    And for my diet i try to eat 130g of protein
    Monday, Wednesday, Friday you are working one primary muscle group - shoulders.
    Tuesday and Thursday you are hitting 3 primary muscle groups - Legs, Back, and Chest.

    It looks very lopsided, but hard to say without knowing the actual workout: exercises, sets, and reps. Also, what is your progression plan? Deload protocol?
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  3. #3
    Registered User eemil1999's Avatar
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    Originally Posted by CommitmentRulz View Post
    Monday, Wednesday, Friday you are working one primary muscle group - shoulders.
    Tuesday and Thursday you are hitting 3 primary muscle groups - Legs, Back, and Chest.

    It looks very lopsided, but hard to say without knowing the actual workout: exercises, sets, and reps. Also, what is your progression plan? Deload protocol?
    Well i train for about 20-30mins every muscle and intense, with about 30sec rest between sets and reps

    I don't have a constant reps/sets but make it untill i feel very exhausted at that muscle

    is that bad?
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  4. #4
    Building The Monolith Anthony21's Avatar
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    Originally Posted by eemil1999 View Post
    Hello, i started going to the gym about 1-2 months ago and i want to ask you if my workout plan is good or too much or too low.

    First of all i am 20y 79kg(174lb) and my goal is to be slim as possible but fit/shredded.
    Now i am just skinny fat and no muscles

    I started seeing a liitle results after a month but maybe i can fix the plan for better results

    Monday - Abs/Biceps/Shoulders + 2km run
    ___________________________________________
    Tuesday - Legs/Back/Chest/Triceps + 2km run
    ___________________________________________
    Wednesday- Abs/Biceps/Shoulders + 2km run
    ___________________________________________
    Thursday - Legs/Back/Chest/Triceps + 10km run
    ___________________________________________
    Friday - Abs/Biceps/Shoulders + 2km run
    ___________________________________________
    Saturday - Little Calisthenics + 7km run
    ___________________________________________
    Sunday - 10 km run


    I workout in the gym about 60-80 mins and never feel too much tired

    And for my diet i try to eat 130g of protein
    Looks like a bad way to train.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  5. #5
    Registered User eemil1999's Avatar
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    aham, can you please give me a example what muscles i should hit

    btw. i can only go monday to friday to the gym
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  6. #6
    Registered User rawcuz's Avatar
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    hey there if your interested in having a trainer go over your plan im happy to help just DM my insta
    INSTA SEANCURREYFITNESS
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  7. #7
    Registered User GLBFitness's Avatar
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    The best workout is the one that works for you and the only way to figure it out is to experiment with different exercises and splits for at least 3 months and see what works best for you. For me I found that with my schedule, weight training 2x a week allowed me to maximize my performance in the gym.

    Chest, Back, Legs Day (rest times in between sets)

    Bench Press(3min)
    180x3
    160x8
    140x10

    (T bar row machine)Upper back row(3min)
    155x8
    145x10
    135x12

    Squat(3min)
    205x4
    185x6

    Incline DB Press(1.5min)
    55x15
    55x14
    55x9

    Narrow grip row(1.5min)
    130x15
    130x15
    130x15

    Leg ext(1.5min)
    215x15
    215x15
    215x15

    Leg curl(1.5min)
    115x15
    115x15
    115x15

    Neck curls/ext(0.5min)
    15x50
    15x50

    Cable Shrugs(0.5min)
    150x15
    150x15
    150x15

    Arm day (rest times in between sets)

    Shoulder Press(3min)
    125x4
    105x6
    85x9

    Hammer curls(3min)
    55x5
    50x6
    45x10

    V bar push down(all done one after another with no rest in between)
    214.5x10
    137.5x20
    93.5x29

    Lateral raises(1.5m)
    35x12
    35x12
    35x12
    35x12

    Bicep curls(1.5m)
    30x12
    30x10
    30x10
    30x8

    Pushdowns(1.5min)
    192.5x12
    192.5x12
    192.5x12
    192.5x12

    Face pulls(1min)
    150x15
    150x15

    Neck ext/curl(0.5min)
    35x20
    35x15
    35x20
    35x15

    Cable Shrugs(0.5min)
    150x20
    150x20
    150x20

    And just for reference of what I mean by do what works neat for you, my bench has increased from 125x6-180x3 in just about 1 year. I recently started squats about 1-1.5 months ago and I’ve gone from 175x4-205x4. I really recommend not to do my split because it’s taken me years to figure out which exercises, splits, sets and reps work for me and which help me improve as a goalkeeper.

    My only curiosity has to do with the amount of cardio, if your some type of martial artist or endurance athlete I understand and I think it’s great but if it has to do with staying lean, that much cardio might be a little excessive and diet will contribute. But if you trial your split with that much cardio and it works for you, keep on grinding. I’m not personally a guy who does traditional scheduled cardio at the gym but find my cardio through training sessions for soccer, coaching, work, etc. But I’m not the cardio guy plus I’m not the leanest at around 15% bf. But Ive also been sub 10% and obese so I’ve experienced it all, hope this helps
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