Hey guys, what's up? So I'm 22, been working out on and off since 7th grade, but getting serious with it the past 2 months. I worked at the NYSC gym and GNC vitamin store for a while so I'm always looking to learn more! I have a Marcy Diamond Elite Smith machine with the lat pull down attachment and some free weights. I'm trying to hit every every part of each muscle in hopes of getting the fitness model look. I'm really not happy with the way my body looks and am hoping to fix that. Let me know what you think of my training program and if I missed anything or if there is anything I can get rid of etc... Occasionally, I'll add in an extra set of 25 reps with a lighter weight to really pump it up. All exercises are 3 sets of 12 reps (Increasing weight by 5 lbs each time) unless otherwise noted and the order varies, plus I do a lot of super sets...
Back squats: 1 set x 20 reps then 2 more sets of 12 reps each with 5 lbs heavier weight each time.
Stiff dead lifts: Same as above
Leg extensions: 3 sets of 12 reps (Increasing weight by 5 lbs each time)
Ham curls: Same as above
Seated and Standing calf press: Same as above
Wide stance back Squats: Same as above
Flat Bench 3 sets of 12 reps (Increasing weight by 5 lbs each time)
Incline Bench 3 sets of 12 reps (Increasing weight by 5 lbs each time)
Decline Bench 3 sets of 12 reps (Increasing weight by 5 lbs each time)
Fly (on smith machine) 3 sets of 12 reps (Increasing weight by 5 lbs each time)
Wide grip lat pull down
Narrow grip lat pulldown
Front shrugs with head down and head staring straight ahead
Rotator Cuff Circles (25 forward and 25 backwards with 2 1/2 lbs each arm and side to side for them)
Rear Rows on bench
Smith Front Press
Smith Rear Press
Fri: Bis and Tris
Underhand push down
Overhand push down
Close Grip bench
25 dips (1-3 sets depending on time left)
barbell bicep curls
fore arm curls (front and back 25 reps x 3 sets)
**Was doing supinated bicep curls and reverse curls too, but I don't think I need all that and already hit all of both muscles, right?""
3 sets 25 hanging leg raises
3 sets 25 crunches
3 sets 25 side to side oblique twists
3 sets 25 decline sit ups
3 sets 25 hyper extensions for lower back
***Was doing some weighted crunches with the rope on smith machine and weighted twists but heard those will make abs bulky so I stopped***
LOTS OF FOOD 6X DAY!!!!!! <--lol I better get some props for that!!
Up your mass weight gainer (This has a lot in it so I don't take Glutamine or Aminos since they are already in it)
Melatonin-To help me sleep
Cell Mass Creatine = Stopped because of acne...N0 more Creatine
No Explode NO2 = Stopped because getting too hyper...Currently Trying PUMPED, but I get this weird itchy feeling from it that doesn't go away till I start working out..Do you think I should try a different NO2 product?
Natures Promise multi vitamin 2 x day