Ok, here's my first months plan. By then i should need a new one.
Here it is. All critiques, help, advice are always welcome. I'm here to learn. I probobly need work on my sets/reps, im not really sure what i should be at:
monday-
Chest:
Bench - 3x10
Standing Dumbell fly - 3x10
Pec Dec - 3x10
Biceps:
dumbell curls - 3x10
preacher curls - 3x10
barbell curls - 3x10
wednesday-
Back:
assisted pullups - 3x10
seated row - 3x10
bent over row - 3x10
Triceps: (mmm... tricep exercises... my fav muscle to burn)
Assisted dips - 3x10
Tricep extension - 3x10
One arm cable pushdowns - 3x10
Friday-
legs
deadlift
calf raise
leg press
1 mile run on workout days to improve time.
How long should i rest before working again? 3 days? an entire week?
Diet:
Breakfast [7am]- Oatemeal w/ 2% milk, a bit of protein [15g], apple
after workout [12:30] - protein shake (34g protein)+ 8oz 2% milk (12gprotein) + nana + efa
lunch [3pm]- small bit of chicken w/ slow burning carb and EFA.
dinner [7pm] - chicken , green vegies [salad or such], sweet tater or rice
I drink aprox. 100oz of water a day.
Hm... now that i look at the diet again, im thinking banana + milk post workout is bad, i dont want the carbs, i still want the fat burning going.... what would be recommended to eat?
I dont want to jump into 6 meals a day, i'll start that in a month or 2. If i jump right in, i'll just gain weight. Which is bad
I think my diet looks... bad.... i havent started it yet, but that's projected.
Here it is. All critiques, help, advice are always welcome. I'm here to learn. I probobly need work on my sets/reps, im not really sure what i should be at:
monday-
Chest:
Bench - 3x10
Standing Dumbell fly - 3x10
Pec Dec - 3x10
Biceps:
dumbell curls - 3x10
preacher curls - 3x10
barbell curls - 3x10
wednesday-
Back:
assisted pullups - 3x10
seated row - 3x10
bent over row - 3x10
Triceps: (mmm... tricep exercises... my fav muscle to burn)
Assisted dips - 3x10
Tricep extension - 3x10
One arm cable pushdowns - 3x10
Friday-
legs
deadlift
calf raise
leg press
1 mile run on workout days to improve time.
How long should i rest before working again? 3 days? an entire week?
Diet:
Breakfast [7am]- Oatemeal w/ 2% milk, a bit of protein [15g], apple
after workout [12:30] - protein shake (34g protein)+ 8oz 2% milk (12gprotein) + nana + efa
lunch [3pm]- small bit of chicken w/ slow burning carb and EFA.
dinner [7pm] - chicken , green vegies [salad or such], sweet tater or rice
I drink aprox. 100oz of water a day.
Hm... now that i look at the diet again, im thinking banana + milk post workout is bad, i dont want the carbs, i still want the fat burning going.... what would be recommended to eat?
I dont want to jump into 6 meals a day, i'll start that in a month or 2. If i jump right in, i'll just gain weight. Which is bad
I think my diet looks... bad.... i havent started it yet, but that's projected.
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