Like it says in the title I wanted to create a workout plan to help me gain the strength I want, but still stay aesthetic and proportionate in my physique.
I'm not competing nor do I plan to, I just don't want to end up as the dude with the chicken legs.
So hear is my plan, I tried to hit all the muscle groups at least 2 times a week, except for arms, but I may add some more exercises for biceps/triceps on my first chest day then I think that would be good, right?
Any help would be awesome, don't be shy (if it's s*** it's s*** and i'll figure out how to get the most out of 5 days a week)
Day 1: Chest/Calves:
-Incline Bench Press (3 sets, 5-8 reps)
-Incline Dumbell Press (3 sets, 5-8 reps)
-Flat Bench Press (3 sets, 5-8 reps)
-Dips (3 sets, 5-8 reps)
Calf workout 1:
-Standing Calf Raise (3 sets of 4-6 reps)
-Seated Calf Raise (3 sets of 4-6 reps)
Day 2: Back/Abs
-Sumo Deadlift (2 warm up sets, then 3 sets of 6-8 reps)
-Barbell Row (3 sets, 6-8 reps)
-Wide Grip Pull-up/Chin-up (3 sets will do weighted if possible, 6-8 reps)
-Close-Grip Lat Pulldowns (3 sets, 6-8 reps)
-Barbell shrugs (2 sets, 8- 10 reps)
Ab Circuit: (3-6 times)
-Russian twist (20 reps)
-Bicycles (20 reps)
-Leg Lifts (15 reps)
-Heel Touches (20 reps)
Day 3: Shoulders/Calves:
-Military Press (2 warm up sets, then 3 working sets, 8-10 reps)
-Side Lateral Raise (3 sets, 8-10 reps)
-Bent-Over Rear Delt Raise (3 sets, 8-10 reps)
Calf Workout 2:
-Leg Press Calf Raise (3 sets, 8-10 reps)
-Donkey Press (3 sets, 8-10 reps)
Day 4: Upper Body/Abs:
-Incline Bench Press (2 warm up sets, then 3 sets of 8-10 reps)
-Barbell Curl (2 warm up sets, then 3 sets of 5-8 reps)
-Close-Grip Bench (3 sets, 5-8 reps)
-Alternating Dumbbell Curl (3 sets, 5-8 reps)
-Seated Tricep Press (3 sets, 5-8 reps)
Ab Circuit: (3-6 times)
-Russian twist (20 reps)
-Bicycles (20 reps)
-Leg Lifts (15 reps)
-Heel Touches (20 reps)
Day 5: Legs/Shoulders:
-Squats (2 warm up sets, 3 sets of 5-8 reps)
-Leg Press (3 sets or 8-10 reps)
-Romanian Deadlift (3 sets, 6-8 reps)
-Side Lateral Raise (3 sets, 8-10 reps)
-Bent-Over Rear Delt Raise (3 sets, 8-10 reps)
Calf Workout 3:
-Standing Calf Raise (3 sets, 12-15 reps)
-Seated Calf Raise (3 sets, 12-15 reps)
I'm not competing nor do I plan to, I just don't want to end up as the dude with the chicken legs.
So hear is my plan, I tried to hit all the muscle groups at least 2 times a week, except for arms, but I may add some more exercises for biceps/triceps on my first chest day then I think that would be good, right?
Any help would be awesome, don't be shy (if it's s*** it's s*** and i'll figure out how to get the most out of 5 days a week)
Day 1: Chest/Calves:
-Incline Bench Press (3 sets, 5-8 reps)
-Incline Dumbell Press (3 sets, 5-8 reps)
-Flat Bench Press (3 sets, 5-8 reps)
-Dips (3 sets, 5-8 reps)
Calf workout 1:
-Standing Calf Raise (3 sets of 4-6 reps)
-Seated Calf Raise (3 sets of 4-6 reps)
Day 2: Back/Abs
-Sumo Deadlift (2 warm up sets, then 3 sets of 6-8 reps)
-Barbell Row (3 sets, 6-8 reps)
-Wide Grip Pull-up/Chin-up (3 sets will do weighted if possible, 6-8 reps)
-Close-Grip Lat Pulldowns (3 sets, 6-8 reps)
-Barbell shrugs (2 sets, 8- 10 reps)
Ab Circuit: (3-6 times)
-Russian twist (20 reps)
-Bicycles (20 reps)
-Leg Lifts (15 reps)
-Heel Touches (20 reps)
Day 3: Shoulders/Calves:
-Military Press (2 warm up sets, then 3 working sets, 8-10 reps)
-Side Lateral Raise (3 sets, 8-10 reps)
-Bent-Over Rear Delt Raise (3 sets, 8-10 reps)
Calf Workout 2:
-Leg Press Calf Raise (3 sets, 8-10 reps)
-Donkey Press (3 sets, 8-10 reps)
Day 4: Upper Body/Abs:
-Incline Bench Press (2 warm up sets, then 3 sets of 8-10 reps)
-Barbell Curl (2 warm up sets, then 3 sets of 5-8 reps)
-Close-Grip Bench (3 sets, 5-8 reps)
-Alternating Dumbbell Curl (3 sets, 5-8 reps)
-Seated Tricep Press (3 sets, 5-8 reps)
Ab Circuit: (3-6 times)
-Russian twist (20 reps)
-Bicycles (20 reps)
-Leg Lifts (15 reps)
-Heel Touches (20 reps)
Day 5: Legs/Shoulders:
-Squats (2 warm up sets, 3 sets of 5-8 reps)
-Leg Press (3 sets or 8-10 reps)
-Romanian Deadlift (3 sets, 6-8 reps)
-Side Lateral Raise (3 sets, 8-10 reps)
-Bent-Over Rear Delt Raise (3 sets, 8-10 reps)
Calf Workout 3:
-Standing Calf Raise (3 sets, 12-15 reps)
-Seated Calf Raise (3 sets, 12-15 reps)