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- Jul 12, 2018
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So being new and having little to no experience in the gym I thought I’d post my current routine here and hopefully get some tips to help me get the most from my time in the gym. I’m right at 6weeks in and I know I could benefit from some good advice. I’m seeing good results don’t get me wrong but me being me I always listen to a voice of experience.
Day 1- chest/tri
30 minutes jogging walking treadmill
dumbell press 4x8
incline dumbell press 4x8
decline press 4x8
dip machine 4x8
pec dec. 4x8
Triceps
rope pushdown 4x8
straight bar pushdown 4x8
triangle bar pushdown 4x8
skull crusher barbell 4x8
tricep extension dumbbell 4x8
6 sets abs (different excersizes alternating)
battle rope 3 sets until failure
day 2
legs/biceps
30 minutes treadmill
squats 4x8
leg press 4x8
leg extensions 4x8
leg curls 4x8
calf raises 4x8
biceps
cable curls 4x8
seated curls 4x8
decline curls 4x8
hammer curls 4x8
concentration curls 3x8 last set to failure
battle ropes 3 sets each until failure
day 3 back/shoulders
lat pulldowns 4x8
close grip cable rows 4x8
wide grip rows 4x8
2 sets chin ups each until failure
bent over rows 4x8
one handed bench rows 4x8 each
machine rows 4x8
shoulders
Seated dumbbell presses 4x8
lateral raises 4x8
bent over lateral raises 4x8
cable face rows 4x8
dumbell shrugs 4x8
upright rows 4x8
some type of delt excersize, machine or cables
6 sets different ab excersizes
3 sets battle ropes each till failure
I’m eating right around 2000 calories a day clean as I know how, plain oatmeal or egg whites and fruit for breakfast most days. lots of baked chicken, green veggies, brown rice sometimes, lean steak 3-4 times a week
200g whey protein every day
5-7 grams creatine
that’s about it guys and gals. Like I said I’m seing great results but I’m always open to help from people that know more than me, thanks for reading.
Day 1- chest/tri
30 minutes jogging walking treadmill
dumbell press 4x8
incline dumbell press 4x8
decline press 4x8
dip machine 4x8
pec dec. 4x8
Triceps
rope pushdown 4x8
straight bar pushdown 4x8
triangle bar pushdown 4x8
skull crusher barbell 4x8
tricep extension dumbbell 4x8
6 sets abs (different excersizes alternating)
battle rope 3 sets until failure
day 2
legs/biceps
30 minutes treadmill
squats 4x8
leg press 4x8
leg extensions 4x8
leg curls 4x8
calf raises 4x8
biceps
cable curls 4x8
seated curls 4x8
decline curls 4x8
hammer curls 4x8
concentration curls 3x8 last set to failure
battle ropes 3 sets each until failure
day 3 back/shoulders
lat pulldowns 4x8
close grip cable rows 4x8
wide grip rows 4x8
2 sets chin ups each until failure
bent over rows 4x8
one handed bench rows 4x8 each
machine rows 4x8
shoulders
Seated dumbbell presses 4x8
lateral raises 4x8
bent over lateral raises 4x8
cable face rows 4x8
dumbell shrugs 4x8
upright rows 4x8
some type of delt excersize, machine or cables
6 sets different ab excersizes
3 sets battle ropes each till failure
I’m eating right around 2000 calories a day clean as I know how, plain oatmeal or egg whites and fruit for breakfast most days. lots of baked chicken, green veggies, brown rice sometimes, lean steak 3-4 times a week
200g whey protein every day
5-7 grams creatine
that’s about it guys and gals. Like I said I’m seing great results but I’m always open to help from people that know more than me, thanks for reading.