sup guys um i just strting going to the gym and i would like to figure out a work out to do iv done some lifting and push ups crunches ect for the past 6 months iam 18 years old 6 foot tall and 180 lbs if ya can help me thanks.
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sup guys um i just strting going to the gym and i would like to figure out a work out to do iv done some lifting and push ups crunches ect for the past 6 months iam 18 years old 6 foot tall and 180 lbs if ya can help me thanks.
If mass is your goal make sure to stick with the basics multiple joint midrange movements IE deads, bench, squats, ect, ect, foundation movements that build a body, stick to free weights and always note your progression.
Simple 3 day split
1 chest shoulder triceps
2Off
3Legs
4Off
5Back biceps
5 daty split
1back
2triceps
3legs
4biceps
5chest shoulders
2 on 1 off
1 chest biceps
2 legs
3 off
4 back shoulders
5 triceps abbs
Exercises you can start with,
(Chest) flat incline, decline, dips
(triceps) skull krushers, close grips, seated extensions,
(Back) dead lifts, rows, pull-ups, traps bar D/B shrugs
(Shoulders) laterals d/b press
(Legs) squats leg press leg ex,, calves, standing calf’s,,,
(biceps) bar curl, hammer curl, alt, D/B curl
Good advice
I second that