19 years old
5’9, 170
BF = around 15%. Lost a lot of weight in my legs after pinched nerve messed up my leg workouts, used to be around 180-185
Goals:
Size gains: Mainly in legs and arms. More defined, “solid” chest – not as flabby as it is now.
Strength: Shoulders are my biggest concern with strength. They look fine compared to rest of body but are weakest body part. Overall I'm more concerned with size than strength though.
To note: I have really bad muscle fatigue, after even a few sets my strength goes way down even with long rests. Also my triceps get real sore after a workout, can't do any pushing movements for a few days after working tris.
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I have two different workouts for each body part that I rotate each week. So I’ll do workout “A” one week, “B” the next, etc.
As far as tempo goes, I’ve recently started doing certain exercises slower on the way down. If I don’t list a tempo I’m just doing them normally. If you have thoughts/comments on any of this please post them.
Monday: Shoulders
A:
DB Shoulder Press, 4 sets of 8-10 reps (1-1-3 tempo)
One Arm Reverse Flies, 3 sets of 8-10 reps
Standing Rear Lateral cable Raise, 3 sets of 8-10 reps (1-1-3 tempo)
Front Raises, 3 sets of 8-10 reps (1-1-2 tempo)
B:
Seated Barbell Shoulder Press, 4 sets of 8-10 reps (1-1-3 tempo)
BB Upright Row, 3 sets of 8-10 reps (1-1-2 tempo)
Barbell Shrugs, 3 sets of 15-20 reps
Cable Side Raises, 3 sets of 8-10 reps (1-1-2 tempo)
Tuesday: Cardio (40 minutes bike/treadmill/stair-climber/elliptical or pickup basketball)
Wednesday: Chest
A:
DB Flat Bench Press, 4 sets of 8-10 reps (1-1-3 tempo)
DB Incline Bench Press, 4 sets of 8-10 reps
Flies, 3 sets of 8-10 reps (2-1-3 tempo)
Bodyweight Dips, 3 sets to failure (this usually works out to be 10-12 reps at this point in the workout)
B:
DB Incline Bench Press, 4 sets of 8-10 reps (1-1-3 tempo)
DB Flat Bench Press, 4 sets of 8-10 reps
Wide Grip Bench Press (pointer fingers just outside rings), 3 sets of 6-8 reps (1-1-3 tempo)
Standing Decline Cable Press, 3 sets of 8-10 reps (1-1-3 tempo)
Thursday: Legs
A:
Ass-To-Ground Squats*, 15/10/10/10
Deadlifts, 4 sets of 8-10
Leg Curl Machine, 4 sets of 6-12
Leg Press: 2 sets of 20 (pretty light weight at this point)
B:
Deadlifts, 10/8/6/4
Ass-To-Ground Squats, 4 sets of 8-10
Glute Ham Raises, 4 sets of 6-10
Leg Extension Machine: 3 sets of 8-10
*I do these and not normal squats because when I do normal squats I lean too far forwards and throw my back out every time. With these I can know I’m not going to injure myself. I’m trying to work on flexibility but as of now this is the best I can do.
Friday: Arms
A: note that the order changes every time, just rotating biceps with triceps
Standing Zottoman Curls, 4 sets of 8-10 (2-1-4 tempo)
Close-Grip Bench Press, 4 sets of 8-10 (1-1-2 tempo)
Wide-Grip Preacher Curls, 3 sets of 8-10 (1-1-3 tempo)
Tricep Cable Pushdowns, 3 sets of 8-10 reps
Seated Curls on Incline Bench, 3 sets of 8-10 reps
Bodyweight Dips, 3 sets to failure
B: note that the order of the supersets and within the supersets changes. So every other “B” workout I’ll be doing the tricep exercises first, the next time biceps, etc.
SUPERSET: 4 sets, 90 second rest between sets
1. DB Skull Crushers, 8-10 reps (1-1-3 tempo)
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2. Close-Grip Preacher Curls, 8-10 reps (1-1-3 tempo)
SUPERSET: 3 sets, 90 second rest between sets
1. Close-Grip Bench Press, 8-10 reps (1-1-2 tempo)
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2. Concentration Curls, 8-10 reps (1-1-3 tempo)
SUPERSET: 3 sets, 90 second rest between sets
1. Tricep Kickbacks, 8-10
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2. Hammer Curls, 8-10
Saturday: Off
Sunday: Back/Cardio
A:
Weighted Wide-Grip Pullups, 4 sets of 8-10
Weighted Chin-Ups, 4 sets of 8-10
One-Arm Bent-Over DB Row, 4 sets of 8-10
Stiff-Leg Deadlifts, 3 sets of 8-10
B:
Bent-Over Row, 4 sets of 8-10
Stiff-Leg Deadlifts, 4 sets of 8-10
T-Bar Row, 3 sets of 8-10
Pullups: 3 sets to failure
Thoughts? Don’t hold back, I want opinions.
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Originally Posted by GoNoles99
