Hi there,
Posted my diet a few months ago. Since that point I have been injured and unable to train. As a result I have lost a lot of muscle and strength and feel I am probably back to square one, I will post my stats and my goals below:
Age: 21
Weight: 65kgs
Height: 175 cm
No interest in AAS (obviously)
Goal: Aesthetic/Fitness model look
Here is my suggested work out if people could comment on it that would be great! Thanks!
Monday-Chest/Biceps
Incline Dumbell press 4x 10 reps
3 sets
Flat Dumbell Press 3x10 reps
Incline Dumbell Flies 3x10
drop this
Cable Crossovers 4 x10 reps
Pushups-Until failure
drop this
Standing EZ-bar curls 4x 10
warm up then 2 working sets to complete failure with forced or cheat reps on the end
add incline dumbell curls here, same as above
Dumbell hammer curls 4x10
same again, drop the number of sets to 2 and really push the intensity of the sets
Tuesday-Legs
Squats-4x10 reps
Deadlifts 4x10 reps
I have done deads after squats and actually did like them.... I will say however that you definitely will not get the most benefit doing it this way..... Alternate and do one each week.... Leg press is a great overall leg exercise and you can really up the intensity with it in a safe manor
Leg curls 3x 10 reps
Lunges 3x10 reps
Calf Raises-till failure
This has no structure at all..... 3 sets of seated and 3 sets of standing calf raises to complete failure with rest pause sets to finish each movement
Wednesday-Back
Wide grip pull ups (bodyweight)-4x10 reps
Wide grip lat pull down-4x10 reps
No need, you have just one pull ups which is a better movement anyway and doing almost exactly the same thing
Seated row 3x10 reps
One arm Rows 4x10
Mid grip pull ups (bodyweight) 4x10 reps
use a close grip bar, the one you use on the rows and hook it over a pull up bar,,,, this is a great finisher as you will still have strenght in this movement, over emphasise the static contraction at the top and make the reps harder with big statics and controlled negatives.... use a spotter to do forced reps here
Thursday-Shoulder/Triceps
Dumbell shoulder press-4x10
Dumbell front Raises-3x10
Rear Delt Fly-4x10
Cable Side lateral Raise-4x10
Other than dropping the volume a little you look G2G here
Tricep pull downs (bar) 4x10
Tricep dips 4x10
Add 3 sets of scull crushers and make the other exercises 3 sets a piece for triceps... forget the movements you have listed after this
Pullovers3x10
???
Tricep rope pull downs-4 till failure
X
When I see some add some muscle and strength I am planning to add a full body workout on the Saturday?
Forget that, do this with enough intensity in the week and you will be fuked Please help me out if you can! Thank you very much
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So do you suggest I take an isolation exercise out of the chest i.e the crossovers? The reason I had less biceps was because they seem to over power everything else lol! Seen as they get worked with Back day as well I thought I would do less? The reason I did not put cardio in as well is because it is really hard for me to gain weight haha....so deadlifts moved to which day do you think?
Originally Posted by teacherman
