i did a program with some research what do you think ?

cbc8171 · Jun 1, 2024

Monday : Training A

Tuesday : Training B

Wenesday : Training C

Thursday : Rest

REPEAT

I am 20 Years Old, i weight 63 kg, now i am 66kg, my goal is 70kg before 2025, it's golden if i hit 75kg.

I let all my source down there if u wanna check out. tell me if my workout is bad pls, i only go to the gym since 2 months.

For pecs, we hit them twice a week, averaging between 12 and 20 sets. We're aiming for 14 sets of pecs per week. So, we'd need 7 sets per session. There are two types of exercises: the main and the secondary. The main is the first time you'll work the muscle. You'll do an exercise that challenges you the most. The secondary is where you'll have a bit more ease. It's interesting to cycle if you feel like it.

For the back, it's the same as pecs, between 12 and 25 sets. It depends on whether you want a big back or not. We still have a main, secondary, and isolation. The difference is that for the main and secondary, we can vary between 8 and 15 repetitions. We have 2 sessions per week, the first one focuses on vertical and the second on horizontal.

For arms - biceps, as you may have guessed, it's also between 12 and 25 sets. We have 2 sessions per week, aiming for 14 sets, so 8 sets (don't get confused) per session. Focus as much as possible on our movement. And per session, we'll divide it into 1 main and 2 secondary. For the secondary, we'll alternate them. For example, on Tuesday, we'll do a "peak," and on Friday, a "Brachi." If you want big biceps, train them first.

For arms - triceps, Dips and bench press already work the triceps. The difference is that if you really want to work your muscles, just decrease the weight but increase the reps. So, really, an isolation exercise per arm-shoulder session is good. The first session is for the lateral triceps, and the second for the "long head."

For shoulders, there are 3 types of exercises: overhead, lateral, and rear. In theory, for shoulders, it's between 15 and 25 sets per week, but considering time constraints in the session, we'll just focus on the main. You'd have 2 isolation exercises, like triceps, alternating between front and rear shoulders per session.

For legs, I have no idea, darn it. I think 12 sets per week is good.

Session A:

Pecs - main exercise

4 x (5 to 8) Bench Press (15kg per side, goal 60 kg) Back - main exercise
4 x (8 to 12) Pull-ups Pecs - secondary exercise
3 x (8 to 12) Incline Bench Press (6.25 kg, goal 10 kg) Back - secondary exercise
3 x (8 to 12) Barbell Row (5kg well worked, goal 10 darn it), there's a variation with dumbbells placed on a bench Pecs - isolation
3 x (12 to 15) Dips

Session B:

Biceps - main

3 x (5 to 12) Barbell curl (top-tier preacher) Triceps - isolation
3 x (minimum 12 reps, maximum 30) Triceps Pushdown / overhead dumbbell, but better upright overhead cable extension Biceps - secondary
3 x (12 to 15) Hammer dumbbell curl Biceps - secondary
3 x (12 to 15) Incline dumbbell curl (it's like the hammer but at 90 degrees) Shoulders - main
3 x (10 to 15) Military dumbbell press (bench at 90 degrees and above the head)

Session C:

Legs - main

4 x (8 to 12 reps) Deadlifts Legs - secondary
4 x (8 to 12 reps) Leg Extensions. The bench should come below the crotch for better execution. Always be bent! Legs - secondary
4 sets of alternating lunges back and forth.

Sources :

Programme d'entraînement :