cameronanderson
New member
18M (6ft 185lb) here. I am skinny fat, trying to put on muscle and lose the little gut/lovehandles. I was wondering if somebody could give me pointers regarding my current workout routine?
I Have been lifting for around 2-3 months now and the weights listed are on the heavier side for each lift.
I think I have a decent chest & triceps and shoulders/ back & biceps workout routine, but I am lost on what to do for leg day or any other muscle groups for that. Any advice is appreciated.
Day 1 - Chest and Triceps
- [ ] 30 min treadmill at 3.0 speed and 12 incline
Push-Ups
- [ ] 10 sets of 10 controlled push-ups at home
——————————————————————
Day 2 - Back and Biceps
Day 3 - Legs
DAY 4 - ???
I Have been lifting for around 2-3 months now and the weights listed are on the heavier side for each lift.
I think I have a decent chest & triceps and shoulders/ back & biceps workout routine, but I am lost on what to do for leg day or any other muscle groups for that. Any advice is appreciated.
Day 1 - Chest and Triceps
- DB Incline Press
- [ ] 45lb for 12 reps
- [ ] 50lb for 10 reps
- [ ] 55lb for 8 reps
- [ ] 60lb for 6 reps
- [ ] DROP: ???
- Machine Chest Press
- [ ] 100lb for 12 reps
- [ ] 115lb for 10 reps
- [ ] 130lb for 8 reps
- [ ] 145lb for 6 reps
- [ ] DROP: 85lb to failure =
- Machine Chest Fly
- [ ] 130lb for 15 pause reps
- [ ] 145lb for 12 pause reps
- [ ] 160lb for 9 pause reps
- [ ] 175lb for 6 pause reps
- [ ] DROP: 130lb to failure =
- Machine Tricep Extension
- [ ] 100lb for 15 pause reps
- [ ] 110lb for 12 pause reps
- [ ] 120lb for 9 pause reps
- [ ] 130lb for 6 pause reps
- [ ] DROP: 90lb to failure =
- Machine Seated Dip
- [ ] 155lb for 20 reps
- [ ] 170lb for 15 reps
- [ ] 185lb for 10 reps
- [ ] 200lb for 10 reps
- [ ] DROP: 130lb to failure =
- DB Lateral Raise
- [ ] 15lb for 20 reps
- [ ] 15lb for 20 reps
- [ ] 15lb for 20 reps
- DB Front Raise
- [ ] 15lb for 20 reps
- [ ] 15lb for 20 reps
- [ ] 15lb for 20 reps
- [ ] 30 min treadmill at 3.0 speed and 12 incline
Push-Ups
- [ ] 10 sets of 10 controlled push-ups at home
——————————————————————
Day 2 - Back and Biceps
- Machine Fixed Pull-Down
- [ ] 130lb for 15 reps
- [ ] 145lb for 12 reps
- [ ] 160lb for 9 reps
- [ ] 175lb for 6 reps
- [ ] DROP: 130lb to failure =
- DB Standing Bicep Curls
- [ ] 25lb for 15 simultaneous reps
- [ ] 25lb for 12 simultaneous reps
- [ ] 30lb for 9 simultaneous reps
- [ ] 30lb for 6 simultaneous reps
- DB Standing Hammer Curls
- [ ] 30lb for 15 simultaneous reps
- [ ] 30lb for 12 simultaneous reps
- [ ] 35lb for 9 simultaneous reps
- [ ] 35lb for 6 simultaneous reps
- Machine MTS Front Pull-Down
- [ ] 60lb for 15 reps each arm
- [ ] 70lb for 12 reps each arm
- [ ] 80lb for 9 reps each arm
- [ ] 90lb for 6 reps each arm
- EZ Bar Curls
- [ ] 40lb for 12 reps
- [ ] 40lb for 12 reps
- [ ] 50lb for 12 reps
- [ ] 50lb for 12 reps
- Machine MTS High Row
- [ ] 60lb for 15 reps each arm
- [ ] 70lb for 12 reps each arm
- [ ] 80lb for 9 reps each arm
- [ ] 90lb for 6 reps each arm
- Machine Seated Row
- [ ] 100lb for 15 reps
- [ ] 115lb for 12 reps
- [ ] 130lb for 9 reps
- [ ] 145lb for 6 reps
Day 3 - Legs
DAY 4 - ???