Hi there! I've been going to the gym for 3 months and, still, changing the exercise because I'm not too sure. I'm 5'8" and weight 140lbs. My goal is to gain more muscle and weight. So I'd like to have your opinion, tell me are they good enough or are they too much or too little.
The sets with the minus sign are the one I usually do, and those with the plus sign substitution, just for variation.
Thanks!
MONDAY & WEDNESDAY
Shoulders
-(Alternating) front row
+Lever military press
-Upright row
+Lateral raise
+Cable lateral raise
-Rear lateral raise
+Lever seated reverse fly (on pec deck)
Back
-Bent-over row
+Lever seated row (35)
-Pull-up
+Cable close grip pulldown
-Shrug
+(blank)
Waist
-Crunch
+Hanging leg-hip raise
+Seated hip crunch
-Side bend
+Hanging side leg-hip raise
+Seated side hip crunch
Back
-Shoulder external rotation
-Shoulder internal rotation
TUESDAY & THURSDAY
Upper Arms
-(One arm) triceps extension
+Triceps dip
-Curl
+(blank)
Forearms (optional)
-Wrist curl
+(blank)
-Reverse wrist curl
+(blank)
Chest
-Decline bench press
+Decline fly
-Incline bench press
+Incline fly
-Pec fly
+(blank)
Thighs
-Squat
+Seated leg raise (75)
-Good-morning
+Lying leg curl (60)
Calves
-Standing calf raise
+Sled calf raise (50)
Best answer:
Sounds intense but always mix in some cardio to keep your body balanced
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Orignal From: Weight training program. Can I have your opinion, please?
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