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Suggestions needed on training!
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Posted by: Louis1234
Hi, I am 5 foot 9, weight 140 pounds, 21years old. I play football during the summer in a senior league in my city and I always wind up getting injured cause I am too skinny. So I started training 2 weeks ago in order to put some muscle on my body(looking to add about 15 pounds).
I will tell you what I do in order for you to be able to help me as much as possible.
Day 1:
flat bench: 135 X 5-6( 3sets) I really don't want to go lower than a plate/side
inclined bench: 115 X 8-12) (3sets)
30 chin ups ( takes about 4-5 sets)
barbell bent over rows 135 X 8-12 (3sets)
abs
Day 2:
Squats: 170 X 10-12( 5 sets)
curls: 55 X 10-12 (3sets)
leg extension: about 100 X 10-12 (3 sets)
abs
Day 3:
Military press dumbells: each side 42.5 x 6-8 ( 3 sets)
lateral raise: each side 15 x 10-12 (3 sets)
front raise: each side 15 x 10-12 (3 sets)
biceps curls: can't remember how much x 10-12 ( 3 sets)
skull crushers: I'd say 85 x 10-12 (3 sets)
abs
I usually take a day off between those three days and than another one after before restarting. Sorry for my english. thanks for any help
Louis
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Suggestions needed on training!
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