J
jjds2099
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I have been working out for about three months now and need a solid routine or help with what i am doing because i dont know a whole lot.
Mondays
Bench
135-8
140-10
150-10
155-10
Wide Grip pulldow
50-8
50-15
60-15
70-15
Alternate Dumbell Curl
20-20
25-20
25-20
Tuesday
Lat pulldown
50-8
55-15
55-10
60-10
Military Press
115-8
115-15
125-15
130-10
Dumbell Lat Raise
15-8
15-15
15-10
15-10
Standing hammer curl
20-20
25-20
25-20
Wednesday Off
Thursday Off
Friday
Decline Bench
135-10
145-5
155-5
165-5
175-5
185-5
Seated Cable Row
50-8
50-15
55-15
70-12
75-10
Plate Shrug
35s-8
35s-15
35s-15
45s-15
Hold all shrugs for 5 seconds
Curl
50-10
50-10
50-10
Reverse Curl
50-10
50-10
50-10
50-10
Saturday
Back Widegrip pulldown
35-15
40-15
45-10
50-10
Incline Bench
115-15
120-15
130-10
135-10
145-10
Box Squat
205-8
205-12
225-13
245-11
Sunday Off
I need to know if i should add some stuff get rid of some wo's whatever will help me put some muscle on.I also get about 20 min of cardio a day jogging at night.
Mondays
Bench
135-8
140-10
150-10
155-10
Wide Grip pulldow
50-8
50-15
60-15
70-15
Alternate Dumbell Curl
20-20
25-20
25-20
Tuesday
Lat pulldown
50-8
55-15
55-10
60-10
Military Press
115-8
115-15
125-15
130-10
Dumbell Lat Raise
15-8
15-15
15-10
15-10
Standing hammer curl
20-20
25-20
25-20
Wednesday Off
Thursday Off
Friday
Decline Bench
135-10
145-5
155-5
165-5
175-5
185-5
Seated Cable Row
50-8
50-15
55-15
70-12
75-10
Plate Shrug
35s-8
35s-15
35s-15
45s-15
Hold all shrugs for 5 seconds
Curl
50-10
50-10
50-10
Reverse Curl
50-10
50-10
50-10
50-10
Saturday
Back Widegrip pulldown
35-15
40-15
45-10
50-10
Incline Bench
115-15
120-15
130-10
135-10
145-10
Box Squat
205-8
205-12
225-13
245-11
Sunday Off
I need to know if i should add some stuff get rid of some wo's whatever will help me put some muscle on.I also get about 20 min of cardio a day jogging at night.