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  1. #1
    Registered User TKitty's Avatar
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    I need help to adjust my workout plan

    Hello,
    So i just recover from Anorexia and is now wanting to build back my loss muscle mass.
    I workout 3 days in the gym (Mon, Tue and Fri). The other days except for Saturday (my rest day as it’s convenient for me), i go to my dancesport class and practice.
    I don’t have money for a trainee or workout plan so i have to write my own, but i feel like i put too much in it.

    Leg day (Monday):
    - Squats (4x10) superset with alternate back lunge (4x10): Last time i did, i used a too heavy barbell and didn’t fee it in my glutes. A guy in the gym told me to take a light Dumbell and go down deeper cause if i used to heavy BB, my quads might get bigger

    - Sumo leg press (4x10)

    - Sumo deadlift (4x10) superset with single leg deadlift using kettle bells (10 reps each leg)

    - Hip thrusts (4x10) superset with 1 leg hip thurst (5 reps each leg with 10 secs rest after the first hip thurst)

    Cable leg kickback superset with cable hip abduction superst ith cable thigh abduction (4x10)

    Upper body day (Tuesday)

    - Seated arnold press (4x10) superset with alternate db raise

    - Bench press (3x10)

    - DB flyes (3x10)

    - Pec fly machine (3x10)

    - Barbell row superset with wide lat pulldown (4x10)

    - Cable face pull (4x10)

    - Cable tricep extension (3x10) superset with Bb curls (3x10)

    I feel it a lot in my triceps after this workout

    Full body day (Friday):

    - Squats (4x10)

    - Sumo deadlift (4x10)

    - Hipthursts (4x10)

    - 1 arm db arnold press superset with DB pullover (4x10)

    - Cable flyes superset with chest assisted db row (4x10)

    - Kettlebell swings superset with tricep extension superset with Bb curls (3x10)

    I want to grow my glutes and back for an hourglass figure. And i also want strong shoulders. But i don’t want to workout my hams much as when i dance, my hams is always working.
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  2. #2
    Russian bot keyboardworkout's Avatar
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    Run a simple barbell program like starting strength.
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