Finally, 2 days left to finish my bulking phase. I gained lots of muscles.. and some fats 😂.I've spent some time researching and this is what I've arrived at.
Monday
Chest & Triceps
Incline Barbell Press 4 sets 15,12,10,8 reps
Barbell Flat Bench 4 sets 12,10,8,8 reps
Incline Dumbbell Fly 4 sets 10 reps
Chest Dips (body weight) 4 sets 15 reps
Standing French Press 4 sets 12 reps
Dumbbell Kickbacks 3 sets 10 reps
Tuesday
Back & Biceps
Deadlift 4 sets 20,15,12,10 reps
Pull up 4 sets 12 reps
Single Arm Dumbbell Row 4 sets 10 reps
Underhand Barbell Row 4 sets 12,10,8,8
Incline Dumbbell Curl 3 sets 10 reps
Preacher Curl 3 sets 10 reps
Wednesday
Legs & Calves
Squats 4 sets 15,12,10,8 reps
Walking Lunges 3 SETS 10 steps (each way)
Leg Press 4 sets 12,10,8,8
Standing Leg Curls (machine) 4 sets 12 reps
Seated Calf Raise 5 sets 15 reps
Thursday
Shoulders & Trapezius
Overhead Press 4 sets 15,12,10,8 reps
Upright Row 4 sets 12,10,8,8 reps
Dumbbell Lateral Raise 4 SETS 10 reps
Face Pulls (rope) 4 sets 12 reps
Barbell Shrugs 5 sets 12 reps
I'll also be adding about 45 minutes of cardio to each day.
Im 17. 170 cm tall. Macros are 160g protein/ 193 carbs/ 73g fat and about 2000cal. Now my goal is to maximize fat loss and minimize muscle loss( or even gain muscle).1 pound lost per week would be fine. Is this routine great?
Monday
Chest & Triceps
Incline Barbell Press 4 sets 15,12,10,8 reps
Barbell Flat Bench 4 sets 12,10,8,8 reps
Incline Dumbbell Fly 4 sets 10 reps
Chest Dips (body weight) 4 sets 15 reps
Standing French Press 4 sets 12 reps
Dumbbell Kickbacks 3 sets 10 reps
Tuesday
Back & Biceps
Deadlift 4 sets 20,15,12,10 reps
Pull up 4 sets 12 reps
Single Arm Dumbbell Row 4 sets 10 reps
Underhand Barbell Row 4 sets 12,10,8,8
Incline Dumbbell Curl 3 sets 10 reps
Preacher Curl 3 sets 10 reps
Wednesday
Legs & Calves
Squats 4 sets 15,12,10,8 reps
Walking Lunges 3 SETS 10 steps (each way)
Leg Press 4 sets 12,10,8,8
Standing Leg Curls (machine) 4 sets 12 reps
Seated Calf Raise 5 sets 15 reps
Thursday
Shoulders & Trapezius
Overhead Press 4 sets 15,12,10,8 reps
Upright Row 4 sets 12,10,8,8 reps
Dumbbell Lateral Raise 4 SETS 10 reps
Face Pulls (rope) 4 sets 12 reps
Barbell Shrugs 5 sets 12 reps
I'll also be adding about 45 minutes of cardio to each day.
Im 17. 170 cm tall. Macros are 160g protein/ 193 carbs/ 73g fat and about 2000cal. Now my goal is to maximize fat loss and minimize muscle loss( or even gain muscle).1 pound lost per week would be fine. Is this routine great?
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