stoowee
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I am 5'7 and 174 lbs, created a workout program and was wondering if there are any obvious mistakes I am making. I been lifting on and off for a couple years, but I'm always looking to learn more, and this is my first program that I made my self. I take Optimum nutrition whey protein, Creatine monohydrate, multivitamin, and NO X-plode. My diet is pretty balanced with lots of whole grains, lean meats, and some good fats. My goal is kind of a hybrid purpose, that might be a mistake in itself, but I was hoping this program would add some mass(like 10 more lbs), but mainly tone up and possibly trim some fat off. So here's the routine:
WEEK 1: 2 sets/10-15 reps
MON(legs)-squat, stiff leg dead lift, leg press, calf raises, leg extensions, hamstring curls
TUE(chest,tri)- flat barbell bench press, incline BB bench press, decline smith press, db flys, skull crushers, overhead db extensions, rope pulldown, close grip bench press
WED(back)- deadlift, reverse bent over row, pulley row, pull ups, lat pulldown
THUR(biceps)- standing EZ bar curl, incline db curl, reverse EZ bar curl, preacher curls, db curls
FRI(shoulders)- military press, BB upright row, front db raises, side db raises
Rest on sat/sun
Week 2: 3 sets/8-10 reps
Week 3: 4 sets/6-8 reps
Week 4: 4 sets/4-6 reps
Week 5: repeat sets/reps cycle for another 4 weeks starting with week 1 again
WEEK 1: 2 sets/10-15 reps
MON(legs)-squat, stiff leg dead lift, leg press, calf raises, leg extensions, hamstring curls
TUE(chest,tri)- flat barbell bench press, incline BB bench press, decline smith press, db flys, skull crushers, overhead db extensions, rope pulldown, close grip bench press
WED(back)- deadlift, reverse bent over row, pulley row, pull ups, lat pulldown
THUR(biceps)- standing EZ bar curl, incline db curl, reverse EZ bar curl, preacher curls, db curls
FRI(shoulders)- military press, BB upright row, front db raises, side db raises
Rest on sat/sun
Week 2: 3 sets/8-10 reps
Week 3: 4 sets/6-8 reps
Week 4: 4 sets/4-6 reps
Week 5: repeat sets/reps cycle for another 4 weeks starting with week 1 again