alexanderlewis
New member
I am 6 foot tall, and I just hit 310. I want to turn everything back around. I’m trying to cut carbs, and change my diet. My uncle made this routine for me, but I’m wondering if I should change, or add some things.
Push Day:
Pull Day:
1. Barbell Rows: 4 sets x 6-8 reps
2. Lat Pulldowns: 3 sets x 10-12 reps
3. Incline Bench Bicep Curls: 3 sets by 10-12 reps
4. Cable Machine Rows: 3 sets x 10-12 reps
5. Bicep Curls: 3 sets x 10-12 reps
6. Hammer Curls: 3 sets x 10-12 reps
7. Face-pulls: 3 sets to failure
Leg Day:
1. Barbell Squats: 4 sets x 6-8 reps
2. Romanian Deadlifts: 3 sets x 10-12 reps
3. Bulgarian Split Squats: 3 sets by 10-12 reps
4. Leg Press: 3 sets x 10-12 reps
5. Leg Curls: 3 sets x 12-15 reps
6. Calf Raises: 4 sets x 12-15 reps (Last one to failure)
Push Day:
Code:
1. Barbell Bench Press: 4 sets x 6-8 reps
2. Standing Military Press: 3 sets x 6-8 reps
3. Incline Dumbbell Press: 3 sets x 10-12 reps
4. Seated Dumbbell Shoulder Press: 3 sets x 10-12 reps
5. Triceps Pushdown: 3 sets x 10-12 reps
6. Dumbbell Skullcrushers: 3 sets x 10-12 reps
7. Lateral Raises: 4 sets to failure
Pull Day:
1. Barbell Rows: 4 sets x 6-8 reps
2. Lat Pulldowns: 3 sets x 10-12 reps
3. Incline Bench Bicep Curls: 3 sets by 10-12 reps
4. Cable Machine Rows: 3 sets x 10-12 reps
5. Bicep Curls: 3 sets x 10-12 reps
6. Hammer Curls: 3 sets x 10-12 reps
7. Face-pulls: 3 sets to failure
Leg Day:
1. Barbell Squats: 4 sets x 6-8 reps
2. Romanian Deadlifts: 3 sets x 10-12 reps
3. Bulgarian Split Squats: 3 sets by 10-12 reps
4. Leg Press: 3 sets x 10-12 reps
5. Leg Curls: 3 sets x 12-15 reps
6. Calf Raises: 4 sets x 12-15 reps (Last one to failure)