Originally Posted by
jg42058p
Hey,
This is my routine I am thinking of doing.
My stats:
26yr old white male
Weight 209lbs
6ft tall
about 14% body fat
I used to lift a lot of weight years ago, but I stopped lifting for a few years.
I started lifting casually over the past 2 months, and my strength has come back. I can bench press my own weight for a single rep.
Goals: build muscle, drop to 5% body fat over long term. I don't care about building my legs up.
Diet: 2500-3000cal/day
150g-200g protein, healthy fats (vegetable oils), whole gain/wheat carbs, lots of fiber vegetable greens
3x weight lifting a week
Day1: Chest and triceps (20 sets total - 11chest, 9 tricep)
Chest - 6 set flat bench Do all Chest exercises first because tricep is incorporated in them
Triceps - 3 sets close grip
Chest - 5 set incline bench with dumbbells
Triceps - 3 sets lying tricep extension with barbell
Triceps - 3 sets behind the head seated tricep extentions
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Day 2: Back 20 sets
5 sets Pull ups
5 sets chin ups
5 sets close grip seated rows
5 sets wide grip seated rows
Abs - 6 sets
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Day 3 Jogging 30-45 min
Day 4 Jogging 30-45 min
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Day 5: biceps, forearms, shoulders 20 sets
On the preacher bench:
5 sets Preacher curls
4 sets over hander curls (for my forearms)
On the flat bench:
3 sets forearm wrist dumbbell curls (hand hanging off the edge of the bench, raising my wrist with the dumbbell)
Shoulders (side deltoids): As with day 1..Shoulders is the major muscle so do shoulders first
4 sets upright rows
4 sets standing flies
Abs: 6 sets crunches
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Day 6 jogging 30-45
Day 7 jogging 30-45
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