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)
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
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