Tinyme
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Sup everyone I started back working out and it's been about 16 weeks. So now I'm trying to do things right. Probably need help with nutrition too. I got the supplements down but haven't bought them yet. Trying to get my nutrition and training down.
I'm 31 5'6 170lbs...I've gained about 7lbs. if I flex my abs I can see the top two.. Got a lot of fat. I don't want to cut I just want to bulk up and gain size. Maybe I'll cut for next summer.
Day 1
Chest /tris
Db incline bench press 4x8-12
Smith machine incline 4x8-12
Dips 3x12
Flies 3x12
Skulls 4x8-12
V bar push down 4x12
Day 2
Back/bis
Wide grip lat pulldowns 4x8-12
Close grip seated rows 4x8-12
Bent over db rows 3x12
Close grip pull downs 3x10
Seated dumbbell curls 4x10
Hammer curls 4x10
Rest
Day 3 shoulders/traps
Military press 4x10
Dumbbell press 3x12
Dumbbell laterals 4x12-15
Rope face pulls 3x15
Barbell shrugs 4x10
I only workout 3 days a week. And to be honest I don't train legs. I know I need to and I will start.
Any good leg routine I should follow? Should I change anything in my routine?
The pic on the right was taken may 25
Left was yesterday.
I'm 31 5'6 170lbs...I've gained about 7lbs. if I flex my abs I can see the top two.. Got a lot of fat. I don't want to cut I just want to bulk up and gain size. Maybe I'll cut for next summer.
Day 1
Chest /tris
Db incline bench press 4x8-12
Smith machine incline 4x8-12
Dips 3x12
Flies 3x12
Skulls 4x8-12
V bar push down 4x12
Day 2
Back/bis
Wide grip lat pulldowns 4x8-12
Close grip seated rows 4x8-12
Bent over db rows 3x12
Close grip pull downs 3x10
Seated dumbbell curls 4x10
Hammer curls 4x10
Rest
Day 3 shoulders/traps
Military press 4x10
Dumbbell press 3x12
Dumbbell laterals 4x12-15
Rope face pulls 3x15
Barbell shrugs 4x10
I only workout 3 days a week. And to be honest I don't train legs. I know I need to and I will start.
Any good leg routine I should follow? Should I change anything in my routine?
The pic on the right was taken may 25
Left was yesterday.