jgrayson60
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6,4
250 lbs
22% bodyfat
Semi new to lifting
Any constructive criticism would be great.
Workout routine
Each muscle group will be worked out 2x a week.
MONDAY
Chest, and triceps
Incline Bench Press
4 sets of 8
Dumbell Bench press
4 sets of 8
Cable flyes
2 set of 10
Pushups
2 sets of 15
Triceps
Extensions
4 sets of 8 to 13
Skull crushers
3 to 4 sets of 8 to 12
TUESDAY
Back, Shoulders, biceps
Lat pulldown
4 sets of 10
Cable row
4 sets of 10
Dumbell row
2 sets of 10
Dumbell shoulder press
4 sets of 8 to 10
Plate twist
2 sets of 10
Side raises
2 sets of 10
Backwards machine flyes
3 sets of 10
Ez curl
4 sets of 8
Cable curl
4 sets of 8
Preacher curl
2 sets of 8
WEDNESDAY
Legs
Leg press
7 sets of 10
Quad extension
3 sets of 10
Hamstring curl
3 sets of 10
Standing calve raises
4 sets til failure
Sitting calve raises
4 sets til failure
250 lbs
22% bodyfat
Semi new to lifting
Any constructive criticism would be great.
Workout routine
Each muscle group will be worked out 2x a week.
MONDAY
Chest, and triceps
Incline Bench Press
4 sets of 8
Dumbell Bench press
4 sets of 8
Cable flyes
2 set of 10
Pushups
2 sets of 15
Triceps
Extensions
4 sets of 8 to 13
Skull crushers
3 to 4 sets of 8 to 12
TUESDAY
Back, Shoulders, biceps
Lat pulldown
4 sets of 10
Cable row
4 sets of 10
Dumbell row
2 sets of 10
Dumbell shoulder press
4 sets of 8 to 10
Plate twist
2 sets of 10
Side raises
2 sets of 10
Backwards machine flyes
3 sets of 10
Ez curl
4 sets of 8
Cable curl
4 sets of 8
Preacher curl
2 sets of 8
WEDNESDAY
Legs
Leg press
7 sets of 10
Quad extension
3 sets of 10
Hamstring curl
3 sets of 10
Standing calve raises
4 sets til failure
Sitting calve raises
4 sets til failure