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    Registered User LouFerigno69's Avatar
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    Rate my routine - 1 month into it - high volume - natural

    Hey guys
    the goal is to get as ripped as possible in the 4 months
    I am still relatively new to the gym and I'm hoping some of you could give me some pointers on if my routine is any good, things to adjust, etc.
    I'm 6'1" 190lb 20yr old male. Since I've started working out about 1 month ago I've noticed a pretty significant increase in how much I can lift, especially bench press.
    Having no real prior experience I'm not sure if I'm doing too much volume or not enough. The goal is to get as shredded as possible for in the next 4 months.

    ill go into my nutrition after the routine as I feel I may be making mistakes

    Arm day
    Close grip bench press 4x10
    Skullcrusher 4x10
    reverse grip barbell curls 4x10
    Hammer curls (4x8)
    Preacher curls 4-6x10
    Tricep pulley extensions 3-5x10
    Finish with wrist curls or forearm workout
    5-10min cardio (8mph) treadmill

    Shoulder day
    Arnold press 3-4x8-10
    Military press 4-6x 10-20
    Barbell shrugs 4x 15
    Seated dumbbell press 4×8-10
    Lateral raises 4-6x8-12
    Face pulls 3-4 x 10
    Deadlift barbell row (trying to progress myself into power cleans)
    5-10min cardio (8mph)

    Chest day
    Dumbell press 4x 8-10
    Bench press 4x 8-10
    Incline bench press 4x 8-10
    Cable flys 4x 8-10
    Incline dumbbell press 4x 8-10
    Chest fly machine 4x 8-10
    Press machine 4x 8-10
    5-10min cardio (8mph)

    Back day
    Deadlifts 4x10
    Barbell rows 4x10
    Lat pulldown 4x10
    Pull down machine 4x10
    Could use more back exercises
    5-10min cardio (8mph)

    Leg day

    Squats 4x10
    leg curls 4x10
    leg extensions 4x10
    quad press 4x10
    calf raises 4x10

    I usually take 1 rest day to let the muscles heal.

    Aim for 2000-3000 calories per day and about 200g of protein. however, I rarely hit this figure and as a full-time student I end up not always eating clean
    Supplements
    -5mg creatine (daily)
    -Aminocore BCAAs (during cardio)
    -200mg caffeine pre-workout
    -120mg green tea 3x/day
    supplementing with gold standard whey

    Should also mention my Adderal prescription came in clutch for Intermittent Fasting which I practise with an 8-hour eating window

    As I mentioned earlier My progression feels quite a bit stagnant and I'm not really seeing a drastic change when I look myself in the mirror. Maybe I need to give it some more time? Maybe this routine is trash and that's why I'm not seeing the results? Went from fat as a kid to skinny fat and now I'm determined to see my abs for the first time in my life

    If you made it this far thanks
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