Monsta65
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Currently I am working out 5 times a week. I go chest and back, shoulders biceps and triceps and Legs and lower back then start over again. Since I go 5 times a week I start my week of different ever week instead of it being chest and back on monday it will be legs and lower back on and on tuesday ill be doing chest and back if this makes since. I am hoping someone that knows how to do a great lifting with drop sets and everything could help me out with a whole new lifting way because I have been doing this way for a while and I feel its time for a change. Im 325 lbs and looking for cutting weightlifting and trying to go for the tone look while losing weight. Im putting my lifts down and reps.
Chest and Back
Bench- Warmup, 4 x 15 or 12 or 10, or 2 x 15 and 2 x 12 or 2 x 12 and 2 x 10s- Mix up reps every lifting session
Incline- 3 x 15 or 3 x 12 or 4 x 10
Pullovers- 3 x 15 or 3 x 12 or 4 x 10
Pullups- Work up to 50 reps
Dumbbell rows- 3 x 15 or 3 x 12 or 4 x 10
Deadlifts- 10,6,4 Heavy Weight
Shoulders, Biceps and Triceps
Clean and Press- Warmup, 3x10
Lateral Raises- 3 x 15 or 3 x 12 or 4 x 10
Heavy Upright Rows- 10,6,4
Heavy Push Press- 6,4,2
Ez Bar Curls- 3 x 15 or 3 x 12 or 4 x 10
Seated Dumbbell Curls- 3 x 15 or 3 x 12 or 4 x 10
Close Grip Bench- 3 x 15 or 3 x 12 or 4 x 10
Tricep Extentions- 3 x 15 or 3 x 12 or 4 x 10
Legs and Lower Back
Squat-Warmup, 4 x 15 or 12 or 10, or 2 x 15 and 2 x 12 or 2 x 12 and 2 x 10s
Lunges- 3 x 15 or 3 x 12 or 4 x 10
Leg Curls- 3 x 15 or 3 x 12 or 4 x 10
Calf Raisers- 5 sets 15 each leg
Straight Leg Deadlifts- 10,6,4
Good Mornings-10,6,4
I really hope that someone that knows a lot about lifting can help me out so that I can work more for the getting cut stage then bulk stage can help me out and to put drop sets in and super sets in the workout because I really want to start working those in. Thanks
Chest and Back
Bench- Warmup, 4 x 15 or 12 or 10, or 2 x 15 and 2 x 12 or 2 x 12 and 2 x 10s- Mix up reps every lifting session
Incline- 3 x 15 or 3 x 12 or 4 x 10
Pullovers- 3 x 15 or 3 x 12 or 4 x 10
Pullups- Work up to 50 reps
Dumbbell rows- 3 x 15 or 3 x 12 or 4 x 10
Deadlifts- 10,6,4 Heavy Weight
Shoulders, Biceps and Triceps
Clean and Press- Warmup, 3x10
Lateral Raises- 3 x 15 or 3 x 12 or 4 x 10
Heavy Upright Rows- 10,6,4
Heavy Push Press- 6,4,2
Ez Bar Curls- 3 x 15 or 3 x 12 or 4 x 10
Seated Dumbbell Curls- 3 x 15 or 3 x 12 or 4 x 10
Close Grip Bench- 3 x 15 or 3 x 12 or 4 x 10
Tricep Extentions- 3 x 15 or 3 x 12 or 4 x 10
Legs and Lower Back
Squat-Warmup, 4 x 15 or 12 or 10, or 2 x 15 and 2 x 12 or 2 x 12 and 2 x 10s
Lunges- 3 x 15 or 3 x 12 or 4 x 10
Leg Curls- 3 x 15 or 3 x 12 or 4 x 10
Calf Raisers- 5 sets 15 each leg
Straight Leg Deadlifts- 10,6,4
Good Mornings-10,6,4
I really hope that someone that knows a lot about lifting can help me out so that I can work more for the getting cut stage then bulk stage can help me out and to put drop sets in and super sets in the workout because I really want to start working those in. Thanks