bagpiperjosh
New member
I'm very new to the whole weight lifting thing. I was hoping to get some reccommendations on what i should do.
Im looking to gain mass, then get cut. I am about 5'3" and 134lbs so i don't have alot to work with. im not fat by any means though. here is the routine i have started.
Chest and Biceps
Bench Press - Power 4 3 to 5
Incline Bench Press - Muscle 2-3 6 to 12
Dumbbell Bench Press - Muscle 2-3 6 to 12
Dumbbell Flys - Burn 2 40
Biceps
Exercise Sets Reps
Pinwheel Curls - Power 2 3 to 5
Standing Barbell Curl - Muscle 2-3 6 to 12
Cable Preacher Curl - Burn 1-2 40
Quads and Hamstrings Quads
Exercise Sets Reps
Squat - Power 4 3 to 5
Leg Press - Muscle 2-3 6 to 12
Front Squat - Muscle 2-3 6 to 12
Leg Press - Burn 2 40
Hamstrings
Exercise Sets Reps
Romanian Deadlift - Power 2-4 3 to 5
Romanian Deadlift or Leg Curl - Muscle 2-3 6 to 12
Leg Curl - Burn 1 40
Shoulders and Triceps Shoulders
Exercise Sets Reps
Seated Barbell Press - Power 4 3 to 5
Seated Arnold Press - Muscle 2-3 6 to 12
Barbell Front Raise - Muscle 2-3 6 to 12
Dumbbell Lateral Raise - Burn 2 40
Triceps
Exercise Sets Reps
Closegrip Bench Press - Power 2 3 to 5
Seated French Press - Muscle 2 6 to 12
EZ Bar Skullcrusher - Muscle 2 6 to 12
Cable Tricep Extension - Burn 1 40
Back, Calves and Abs Back
Exercise Sets Reps
Deadlift - Power 2-4 3 to 5
Barbell Rows - Muscle 2-3 6 to 12
Lat Pull Down - Muscle 2-3 6 to 12
Seated Cable Row - Burn 2 40
Calves
Exercise Sets Reps
Seated Calf Raise - Muscle 2-3 10 to 15
45 Degree Calf Raise - Burn 2 40
Abs
Exercise Sets Reps
**Perform Ab work of choice***
the only thing i really changed is i combined quads hamstrings and shoulders and triceps into one day. As I have a 2 year old at home and i have a hard enough time gettting to the gym 3 days a week, let alone 4.
I take 1 scoop of protien isolate 2x a day on off days. and days i work out, i do 2 scoops post workout.
I would really like to focus on biceps, abs and chest the most (who doesn't) but any direction or tips would be appriciated.
I apologise if these questions have been beaten to death.
thanks in advance.
Im looking to gain mass, then get cut. I am about 5'3" and 134lbs so i don't have alot to work with. im not fat by any means though. here is the routine i have started.
Chest and Biceps
Bench Press - Power 4 3 to 5
Incline Bench Press - Muscle 2-3 6 to 12
Dumbbell Bench Press - Muscle 2-3 6 to 12
Dumbbell Flys - Burn 2 40
Biceps
Exercise Sets Reps
Pinwheel Curls - Power 2 3 to 5
Standing Barbell Curl - Muscle 2-3 6 to 12
Cable Preacher Curl - Burn 1-2 40
Quads and Hamstrings Quads
Exercise Sets Reps
Squat - Power 4 3 to 5
Leg Press - Muscle 2-3 6 to 12
Front Squat - Muscle 2-3 6 to 12
Leg Press - Burn 2 40
Hamstrings
Exercise Sets Reps
Romanian Deadlift - Power 2-4 3 to 5
Romanian Deadlift or Leg Curl - Muscle 2-3 6 to 12
Leg Curl - Burn 1 40
Shoulders and Triceps Shoulders
Exercise Sets Reps
Seated Barbell Press - Power 4 3 to 5
Seated Arnold Press - Muscle 2-3 6 to 12
Barbell Front Raise - Muscle 2-3 6 to 12
Dumbbell Lateral Raise - Burn 2 40
Triceps
Exercise Sets Reps
Closegrip Bench Press - Power 2 3 to 5
Seated French Press - Muscle 2 6 to 12
EZ Bar Skullcrusher - Muscle 2 6 to 12
Cable Tricep Extension - Burn 1 40
Back, Calves and Abs Back
Exercise Sets Reps
Deadlift - Power 2-4 3 to 5
Barbell Rows - Muscle 2-3 6 to 12
Lat Pull Down - Muscle 2-3 6 to 12
Seated Cable Row - Burn 2 40
Calves
Exercise Sets Reps
Seated Calf Raise - Muscle 2-3 10 to 15
45 Degree Calf Raise - Burn 2 40
Abs
Exercise Sets Reps
**Perform Ab work of choice***
the only thing i really changed is i combined quads hamstrings and shoulders and triceps into one day. As I have a 2 year old at home and i have a hard enough time gettting to the gym 3 days a week, let alone 4.
I take 1 scoop of protien isolate 2x a day on off days. and days i work out, i do 2 scoops post workout.
I would really like to focus on biceps, abs and chest the most (who doesn't) but any direction or tips would be appriciated.
I apologise if these questions have been beaten to death.
thanks in advance.
