roguexx2
Registered
hi
few weeks ago sterted going to gym (after few months of training with dumbbells at home decided it's either time to buy more equipment of to start gym). Did two weeks with standart full-body routine. now this week i got a 5-day per week routine from internet. Now i'm already at day 4 but i decided to maybe show this routine to someone who really understands this stuff so here u go.
i'm 19
6'1
145 pounds (mass is my main issue i started to work-out only to gain mass)
Monday: Chest and triceps
Chest:
1. Incline dumbbell press-
4 sets of 15, 12, 10, 8 reps.
2. Flatbench barbell press-
4 sets of 12, 10, 10, 8 reps.
3. Incline dumbbell flies-
3 sets of 12, 10, 8 reps.
4. Cable crossovers-
2 sets of 15, 12 reps.
Triceps:
1. Pushdowns-
4 sets of 15, 12, 10, 8 reps.
2. Bent-over cable extensions using a rope-
3 sets of 15, 12, 10 reps.
3. Dumbbell kickbacks-
3 sets of 15, 12, 10 reps.
Tuesday: Back and biceps
Back:
1. Lat machine pulldowns to the front-
4 sets of 15, 12, 10, 8 reps.
2. Close grip pulldowns to the front-
4 sets of 15, 12, 10, 8 reps.
3. Seated cable rows-
4 sets of 15, 12, 10, 8 reps.
4. Hyper-extensions-
3 sets of 18, 18, 18 reps.
Biceps:
1. Incline dumbbell curls-
4 sets of 15, 12, 12, 10 reps.
2. Standing barbell curls-
4 sets of 15, 10, 8, 6 reps.
Wednesday: Cardio and abs
Cardio:
1. 30-45 min. of bike, treadmill or Stairmaster.
Abs:
1. Crunches-
3 sets of 50, 50, 50 reps.
2. Leg raises-
3 sets of 25, 20, 20 reps.
Thursday: Legs
1. Squats-
5 sets of 15, 15, 12, 10, 8 reps.
2. Leg extensions-
4 sets of 15, 12, 12, 10 reps.
3. Lunges-
4 sets of 15, 12, 10, 10 reps.
4. Leg curls for hamstrings-
4 sets of 15, 12, 12, 10 reps.
5. Standing calf raises-
4 sets of 18, 18, 15, 12 reps.
Friday: Shoulders/biceps
or triceps superset
Shoulders:
1. (Military) barbell press behind the neck-
4 sets of 15, 12, 10, 8 reps.
2. Standing side laterals-
4 sets of 15, 12, 12, 10 reps.
3. Upright rows with barbell-
3 sets of 12, 12, 10 reps.
4. Seated bent over dumbbell laterals-
4 sets of 15, 15, 12, 12 reps.
Biceps or triceps superset:
1. Tricep pushdowns on cable machine superset
with barbell curls-
4 sets of 15, 12, 12, 10 reps.
2. Seated dumbbell extension superset with
dumbbell hammer curls-
3 sets of 15, 12, 2, 10 reps
P.S. can someone explain me superset? as i understand u do a set for tri and then a set for bi, am i right?
thx for your help
few weeks ago sterted going to gym (after few months of training with dumbbells at home decided it's either time to buy more equipment of to start gym). Did two weeks with standart full-body routine. now this week i got a 5-day per week routine from internet. Now i'm already at day 4 but i decided to maybe show this routine to someone who really understands this stuff so here u go.
i'm 19
6'1
145 pounds (mass is my main issue i started to work-out only to gain mass)
Monday: Chest and triceps
Chest:
1. Incline dumbbell press-
4 sets of 15, 12, 10, 8 reps.
2. Flatbench barbell press-
4 sets of 12, 10, 10, 8 reps.
3. Incline dumbbell flies-
3 sets of 12, 10, 8 reps.
4. Cable crossovers-
2 sets of 15, 12 reps.
Triceps:
1. Pushdowns-
4 sets of 15, 12, 10, 8 reps.
2. Bent-over cable extensions using a rope-
3 sets of 15, 12, 10 reps.
3. Dumbbell kickbacks-
3 sets of 15, 12, 10 reps.
Tuesday: Back and biceps
Back:
1. Lat machine pulldowns to the front-
4 sets of 15, 12, 10, 8 reps.
2. Close grip pulldowns to the front-
4 sets of 15, 12, 10, 8 reps.
3. Seated cable rows-
4 sets of 15, 12, 10, 8 reps.
4. Hyper-extensions-
3 sets of 18, 18, 18 reps.
Biceps:
1. Incline dumbbell curls-
4 sets of 15, 12, 12, 10 reps.
2. Standing barbell curls-
4 sets of 15, 10, 8, 6 reps.
Wednesday: Cardio and abs
Cardio:
1. 30-45 min. of bike, treadmill or Stairmaster.
Abs:
1. Crunches-
3 sets of 50, 50, 50 reps.
2. Leg raises-
3 sets of 25, 20, 20 reps.
Thursday: Legs
1. Squats-
5 sets of 15, 15, 12, 10, 8 reps.
2. Leg extensions-
4 sets of 15, 12, 12, 10 reps.
3. Lunges-
4 sets of 15, 12, 10, 10 reps.
4. Leg curls for hamstrings-
4 sets of 15, 12, 12, 10 reps.
5. Standing calf raises-
4 sets of 18, 18, 15, 12 reps.
Friday: Shoulders/biceps
or triceps superset
Shoulders:
1. (Military) barbell press behind the neck-
4 sets of 15, 12, 10, 8 reps.
2. Standing side laterals-
4 sets of 15, 12, 12, 10 reps.
3. Upright rows with barbell-
3 sets of 12, 12, 10 reps.
4. Seated bent over dumbbell laterals-
4 sets of 15, 15, 12, 12 reps.
Biceps or triceps superset:
1. Tricep pushdowns on cable machine superset
with barbell curls-
4 sets of 15, 12, 12, 10 reps.
2. Seated dumbbell extension superset with
dumbbell hammer curls-
3 sets of 15, 12, 2, 10 reps
P.S. can someone explain me superset? as i understand u do a set for tri and then a set for bi, am i right?
thx for your help
