Age: 22
Height: 5,9
Weight: 175
Workout Schedule:
Monday - Chest/Shoulders
Decline Bench Press - 4 sets of 8-12
Incline Bench Press - 4 sets of 8-12
Barbell Bench Press - 4 sets of 8-12
Seated Flys - 4 sets of 8-12
Tuesday - Legs/Calves/Quads
Leg Extensions - 6 sets of 8-12
Squats - 6 sets of 8-12
Calf Press - 6 sets of 20
Leg Curls - 6 sets of 8-12
Wednesday - Back/Traps/Lats
Lat Pulldowns - 3 sets of 8-12
Military Press - 3 sets of 8-12
Dumbbell Rows - 3 sets of 8-12
Straight Arm Pulldowns - 3 sets 8-12
Barbell Shrugs or Dumbbell Shrugs - 3 sets 20
Thursday - Arms/Bicep/Triceps
Hammer Curls - 3 sets of 8-10
Preacher Curls - 3 sets of 8-10
Machine Preacher Curls - 3 sets of 8-10
Tricep Pressdown - 4 sets of 8-10
Overhead Rope Tricep Extension - 4 sets of 8-10
Friday - Abs/Legs/Obliques
Cable Crunches - 4 sets of 20
Decline Crunches 4 sets of 50
Decline Crunches (with 90lbs) - 2 sets of 15
Dumbbell Side Bends - 4 sets of 40
Dumbbell Lunges - 4 sets of 20
Deadlifts - 3 sets of 5
Im on a five day split schedule (5 days with 2 off in the end)
Wanted to ask how I can fit cardio into this schedule (before or after workout and for how long), wondering if i should go with interval training and also to see your opinion on the overall program and the excercises in it.
I want to gain muscle with least amount of fat if possible
Appreciate your help
Height: 5,9
Weight: 175
Workout Schedule:
Monday - Chest/Shoulders
Decline Bench Press - 4 sets of 8-12
Incline Bench Press - 4 sets of 8-12
Barbell Bench Press - 4 sets of 8-12
Seated Flys - 4 sets of 8-12
Tuesday - Legs/Calves/Quads
Leg Extensions - 6 sets of 8-12
Squats - 6 sets of 8-12
Calf Press - 6 sets of 20
Leg Curls - 6 sets of 8-12
Wednesday - Back/Traps/Lats
Lat Pulldowns - 3 sets of 8-12
Military Press - 3 sets of 8-12
Dumbbell Rows - 3 sets of 8-12
Straight Arm Pulldowns - 3 sets 8-12
Barbell Shrugs or Dumbbell Shrugs - 3 sets 20
Thursday - Arms/Bicep/Triceps
Hammer Curls - 3 sets of 8-10
Preacher Curls - 3 sets of 8-10
Machine Preacher Curls - 3 sets of 8-10
Tricep Pressdown - 4 sets of 8-10
Overhead Rope Tricep Extension - 4 sets of 8-10
Friday - Abs/Legs/Obliques
Cable Crunches - 4 sets of 20
Decline Crunches 4 sets of 50
Decline Crunches (with 90lbs) - 2 sets of 15
Dumbbell Side Bends - 4 sets of 40
Dumbbell Lunges - 4 sets of 20
Deadlifts - 3 sets of 5
Im on a five day split schedule (5 days with 2 off in the end)
Wanted to ask how I can fit cardio into this schedule (before or after workout and for how long), wondering if i should go with interval training and also to see your opinion on the overall program and the excercises in it.
I want to gain muscle with least amount of fat if possible
Appreciate your help
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