Hey guys, very new to this and i'm currently 6 weeks into training. I don't know i massive deal about this so that's why i'm hear. Hoping to get some advice ect.
I'm 22 in 2 months, Just weight myself then at 167lb (not dry) with 15.6% BF (gone up a bit since stopping kickboxing)
Experience:
I've done minor weights before but nothing to big, i was right into kickboxing so just alot of body weight stuff ect. I trained kickboxing for about 5 years from memory. If you need to know more just ask.
Goals:
My current goals are to put on some size and lean muscle and then i will cut which i'm pretty good with due to kickboxing.
Injuries:
Have not really got any, every so often my tendon in my left shoulder can pinch a little and swell but that's nothing to bad and i currently have a massive knot in my quad which i'm working on, almost gone.
I've tried to group my workouts so i rest certain areas while the others get worked ect, not sure if this is wrong but i did my best. Also say i'm doing back and biceps if i should be doing 1 back exercise followed by a bicep exercise then another back exercise. Or if i should be going back back back, bicep bicep bicep type thing? Also just from habbit 4:30am i wake up and go for a run should i stop this? I guess its a mildly intense run, doing 3k ( 1.8 miles)? i'm Australian sorry. in about 10 min
My current training program (Just a hack job i've done) is as follows:
Day 1:
Chest:
-flat bench
-Decline bench
-Incline flyers
tries:
-Dips ( i try to stay as upright as possible i know this work alot of your lower chest)
-lying tricep extension finished with close grip press once at fail.
-(not sure if i should be doing more with this)?
Shoulders (side and rear):
- Reverse overhead dumbell laterials
-lying side laterials
-(do i need more)?
Day 2
Back: (tried to go lower back due to working rear shoulder muscles in the previous day)
-Deadlifts
-close grip chinups
-Seated cable rows
-Hyper exstentions
Biceps:
-barbell curl
-3 part curl (dumbell)
-Concentration curl
Day 3:
-LEGS bit of everything squats lunges calves ect
Day 4:
Chest:
-Flat becnh
-inclince bench
-flat flyers
Tricep
-Dips
-Cable pressdown
-(again do i need more)?
Shoulders (side and front):
-Clean and press
-Dumbell press (palms facing me at beginning of exercise twisting and bringing them to the top of movement) (friend showed me them felt good haha)
-Do i need more?
Day 5:
Back:
-T-bar row
-Wide grip chin ups
-Bent over barbell rows
-one arm dumbbell row (always last exercise)
Bicep:
-Barbell curl
-Preacher curl
-incline seated dumbbell curl
Day 6:
-LEGS bit of everything squats lunges calves ect
I can let you know weights i'm training with if needed also most exercises i'm training 4 sets at 15/12/10/8
I've put on about 5lb since starting and my strength has improved. But i just want to get a proper workout plan or tweak this one if it seems alright or just get some feedback. So any help is welcome and very my appreciated i'm hear to listen and learn. If i need to scrap this can someone direct me in the right direction
Thanks