Hello everyone, I'm new to BB and need your help with my training. Any suggestions?
34 years old
6'1"
209 Lbs
Unknown body fat percent
Goal: To lose a small gut and gain lean, huge, muscle mass. I would like to be a muscular 240lbs.
BMR: 3505.59
Ergogenic aids/drugs: none, but may M1T later.
I've been working out for 8 weeks religiously and eating pretty clean for 7 weeks (see diet thread in this forum), I workout Mon-Wed-Fri, off on Tues-Thurs-Sat-Sun . When I started I weighed 219Lbs, but do not want to lose any more. I do the same routine as below on all three days but contiplating moving to a Mon-Tues, Thurs-Fri. split routine, which works each major body part twice weekly. Thx for your input.
Mon-Wed-Fri Training Routine
Chest - bench press 3x10
Legs - squats 3x10
Calfs - seated calf raises 3x15
Biceps - standing barbell curls 3x10
Tris - lying tri extentions 3x10
Shoulders - seated military press (front) 3x10
Back - bent over rows (asstd barbell swivel machine) 3x10
Abs - crunches 3x25
I do not perform these exercises in any particular order. I usually switch theme up to fit my mood. I've very interested in performing a split routine so that I could focus on several major body parts per workout and perform more sets of each. Is this correct? I'm currently shot when I get to my last exercise, which is usually bent over rows. I would like some critiques that are very specific. If appropriate, I'd like to start training with more sets, but I fear I might overtrain....?.Thx a million for your critique...
p.s. any supplement recommendations would be appreciated (ie-creatine).
34 years old
6'1"
209 Lbs
Unknown body fat percent
Goal: To lose a small gut and gain lean, huge, muscle mass. I would like to be a muscular 240lbs.
BMR: 3505.59
Ergogenic aids/drugs: none, but may M1T later.
I've been working out for 8 weeks religiously and eating pretty clean for 7 weeks (see diet thread in this forum), I workout Mon-Wed-Fri, off on Tues-Thurs-Sat-Sun . When I started I weighed 219Lbs, but do not want to lose any more. I do the same routine as below on all three days but contiplating moving to a Mon-Tues, Thurs-Fri. split routine, which works each major body part twice weekly. Thx for your input.
Mon-Wed-Fri Training Routine
Chest - bench press 3x10
Legs - squats 3x10
Calfs - seated calf raises 3x15
Biceps - standing barbell curls 3x10
Tris - lying tri extentions 3x10
Shoulders - seated military press (front) 3x10
Back - bent over rows (asstd barbell swivel machine) 3x10
Abs - crunches 3x25
I do not perform these exercises in any particular order. I usually switch theme up to fit my mood. I've very interested in performing a split routine so that I could focus on several major body parts per workout and perform more sets of each. Is this correct? I'm currently shot when I get to my last exercise, which is usually bent over rows. I would like some critiques that are very specific. If appropriate, I'd like to start training with more sets, but I fear I might overtrain....?.Thx a million for your critique...
p.s. any supplement recommendations would be appreciated (ie-creatine).
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