Ok so I've come up with this:
Mondays [back and chest]:
Deadlift, T-bar Rows, Bench Press, Bent over rows
Wednesday [legs]:
Squats, seated calf raises, abs(weighted crunch machine), standing calf raises
Friday [shoulders + arms]:
Military Press, close grip pullups, tricep dips, close grip bench press, bb bicep curl & upright rowing
Current stats:
Age: 20
Height: 6' or 6'1
Weight: 185lbs
Bench: ~180lbs 3x5 roughly
Squat: ~180+ lbs 3x5
Deadlift: ~240lbs 3x5
I estimate my bodyfat % at roughly 15-16% according to a test I did a few months ago I havent really changed much since then.
If anyone has any critiques or suggestions about my routine let me know.
I'm thinking maybe to add another thigh workout like leg-curls but I'm not sure. I might do cardio 2 maybe 3x a week depending how I feel (maybe even 0 times a week), basically I just want my stomach to stay under the 90cm mark (35.5" according to my calculations).
Note: I used to workout a bit last year but took a long break due to holiday - from memory I think I used to squat/deadlift at a normal regular pace... now I find I'm quite slow at it, after about 3-4 reps I slow down and like to take a nice breather between reps, I dont know how other people just do them flat out like you do with other exercises its a killer.
thanks!
Mondays [back and chest]:
Deadlift, T-bar Rows, Bench Press, Bent over rows
Wednesday [legs]:
Squats, seated calf raises, abs(weighted crunch machine), standing calf raises
Friday [shoulders + arms]:
Military Press, close grip pullups, tricep dips, close grip bench press, bb bicep curl & upright rowing
Current stats:
Age: 20
Height: 6' or 6'1
Weight: 185lbs
Bench: ~180lbs 3x5 roughly
Squat: ~180+ lbs 3x5
Deadlift: ~240lbs 3x5
I estimate my bodyfat % at roughly 15-16% according to a test I did a few months ago I havent really changed much since then.
If anyone has any critiques or suggestions about my routine let me know.
I'm thinking maybe to add another thigh workout like leg-curls but I'm not sure. I might do cardio 2 maybe 3x a week depending how I feel (maybe even 0 times a week), basically I just want my stomach to stay under the 90cm mark (35.5" according to my calculations).
Note: I used to workout a bit last year but took a long break due to holiday - from memory I think I used to squat/deadlift at a normal regular pace... now I find I'm quite slow at it, after about 3-4 reps I slow down and like to take a nice breather between reps, I dont know how other people just do them flat out like you do with other exercises its a killer.
thanks!