Originally Posted by Tommy Gunn
I am 25 years old 6' 215 with some body fat. I am all natural. Im just getting back into weight training. Is this too much? I can really only get to the gym 3 days a week.
I guess the fact that you are pyramiding is ok..that is fine
Day 1 Mon.
Flat dumbell press 10,8,6,4 no barbell bench? I would have this as my primary part of the chest workout
Incline dumbell press 10,8,6,4I would cut this out and replace it with barbell incline press
Seated front dumbell raises 15,12,10,8 I would put this on Wednesday with shoulder day
Flat flys 12,10,8,6do this every other workout and incline db every other
Wide grip upright rows 10,8,6,4 Back day
Seated lateral raises 15,12,10,8 shoulder day
Tricep pushdowns 12,10,8,6
add braincrushers and/or close grip bench press on the flat bench
Day 2 Weds.
Squats 4x5
Deads 4x5Move this to back day
Leg extensions 12,10,8,6dont use too much weight..slight pause at the top will hit them really well...ideally 10-15 reps would be best
Leg curls 12,10,8,6again squeeze at the top I really like to do more reps w these
Kneeling cable crunches 15,12,10,8
Barbell shrugs 12,10,8,6
4 way neck machine 4x10
Add either dumbell military press or barbell military press
Day 3 Fri.
Bent over dumbell rows 10,8,6,4Go with barbell..you can do much more weight and it is easier to accomplish
Close grip lat pulldowns 12,10,8,6 I would not do 4 sets of narrow and wide..do either one every other or cut one down to 2 sets
Wide grip lat pulldowns 12,10,8,6
Seated reverse flys 15,12,10,8 not that effective
Seated rear rotator cuffs 15,12,10,8
Incline dumbell curls 12,10,8,6
Incline hammer curls 12,10,8,6You need to incorporate more sets for biceps..I would add straight bar curls and a few sets of reverse grip..seems fine otherwise
You can do deadlift after all back exercises or after your entire workout...I wouldn't advice doing them first bc you will be drained if you put the effort into it that is needed
