F
FubarFit
Member
- Awards
- 0
Hey I was hoping to get some advice on my weekly routine I am not sure about the workload being quite right. My goals are always to gain lean body mass I want to be able to only make minor changes in my routine and obviously my diet to go from bulking to cutting. I plan to have a full body workout monday with low to moderate intensity and then work more specific muscle groups the other days in the week with one day for cardio.
Monday Full body
Tuesday HIIT
Wednesday BackBis Fore arms Core
Thursday Rest
Friday Legs Core
Saturday Chest Trisshoulders
Sunday Rest
20-24 sets for bigger12-15 for smaller
Monday-Full body
Low weight high reps 3-4 sets 8-12 reps
Bench
Curl
Row
Hang Clean and Press
Lunge Squats
Abs- Decline oblique sit ups
Crunches
Leg Raise
Oblique crunch 45 pounds
Tuesday- HIIT
Weeks 1-2 30 seconds jog 30 seconds sprint (repeat 4 timesfor 5 minutes total)
Weeks 3-4 30 seconds jog 30 seconds sprint (repeat 6 times 7mins total)
Weeks 5-6 30 seconds jog 30 seconds sprint (repeat 8 times 9mins total)
Weeks 7-8 30 seconds jog 30 seconds sprint (repeat 10 times11 mins total)
Wednesday- Back Bis Forearms Abs
Moderate Heavy weight 4 sets 6-8 reps
Deadlift
T bar row
DB rows
Wide grip pull ups or lat pull downs
Preacher curls
Dumbbell curls
Hammer curls or reverse curls
Fore arm curls
Abs
Friday –Legs
Moderate heavy 5 sets 6-8 reps
Squats
Leg Press
Leg Extension
Hamstring extension
Calf raise
Abs
Saturday- Chest shoulder tris
Moderate Heavy 4 sets 6-8 reps
Bench Press
Incline Press
Dips
Peck deck
Hang clean Press
Dumbbell Press
Lateral Raises
Tricep extensions
I would appreciate any insight you have my major areas for concern are the number of reps I have laid out since I heard 5 sets for the main lifts might help I plan to do that but should I ramp the weight and add weight after each set for the best results?
Monday Full body
Tuesday HIIT
Wednesday BackBis Fore arms Core
Thursday Rest
Friday Legs Core
Saturday Chest Trisshoulders
Sunday Rest
20-24 sets for bigger12-15 for smaller
Monday-Full body
Low weight high reps 3-4 sets 8-12 reps
Bench
Curl
Row
Hang Clean and Press
Lunge Squats
Abs- Decline oblique sit ups
Crunches
Leg Raise
Oblique crunch 45 pounds
Tuesday- HIIT
Weeks 1-2 30 seconds jog 30 seconds sprint (repeat 4 timesfor 5 minutes total)
Weeks 3-4 30 seconds jog 30 seconds sprint (repeat 6 times 7mins total)
Weeks 5-6 30 seconds jog 30 seconds sprint (repeat 8 times 9mins total)
Weeks 7-8 30 seconds jog 30 seconds sprint (repeat 10 times11 mins total)
Wednesday- Back Bis Forearms Abs
Moderate Heavy weight 4 sets 6-8 reps
Deadlift
T bar row
DB rows
Wide grip pull ups or lat pull downs
Preacher curls
Dumbbell curls
Hammer curls or reverse curls
Fore arm curls
Abs
Friday –Legs
Moderate heavy 5 sets 6-8 reps
Squats
Leg Press
Leg Extension
Hamstring extension
Calf raise
Abs
Saturday- Chest shoulder tris
Moderate Heavy 4 sets 6-8 reps
Bench Press
Incline Press
Dips
Peck deck
Hang clean Press
Dumbbell Press
Lateral Raises
Tricep extensions
I would appreciate any insight you have my major areas for concern are the number of reps I have laid out since I heard 5 sets for the main lifts might help I plan to do that but should I ramp the weight and add weight after each set for the best results?