I am eating roughly around 1500-1800 calories a day and a lot of protein.
I've lost 4 stone through cutting and now I want to gain muscle.
I've only ever done cardio but today I've started this workout. I will do it 3 times a week.
Everything is 3 sets of 8-12 reps at the most weight i can do until I fail between 8-12 reps
dumbell flys
dumbell chest press
Assisted pull ups which takes off some weight
the same goes for the assisted chin ups and dips
I use the some lower back machine aswell
I use the abductor
I use a machine which is like a weighted crunch
Leg curls for my quads.
Thats my weights day and I was going to carry on like this
mon- weights tues-cardio weds- weights thurs- cardio friday- day off saturday- weights sunday cardio
On my cardio I keep my heart rate at around 160 beats per minute.
Best answer:
I wouldn't do the same stuff because your body will get use to what your doing. You will want to brake up your body parts when you work out for example one day chest and triceps next day do back abs and last do shoulders and biceps. For you sense your staring to lift weights keep all the stuff light and work on your form dint worry about doing a ton of weight or you will hurt yourself. Last two things one eat healthy or you will be working out for nothing and last of all do lighter weight and more reps for ex for your flys do 2 sets of 12 with however much weight you need. Hoped I helped good luck.
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The Best Weight Lifting Exercises To Do To Gain muscle
Article by RAFAELFEGUEROA
Orignal From: Is this a good workout plan for gaining muscle and losing fat?
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