theanonymouschristian
New member
Hello everyone.
I am not new to working out, but I am new to bodybuilding.
A little history. I have always been physically active. My late teens and up to my late 20s I did a variety of workouts including muscle endurance workouts, powerlifting (hang cleans max 225 lbs, 185lbs for jerk; at the time weighing 140lbs), HIIT, yoga, you name it... There was a good stretch I worked out at home doing pull ups, push ups; basically body weight workouts. I have to admit, I did neglect my legs. I did eventually had a fissurectomy (basically your butt ripping lol) due to the cleans and bad technique when it became heavier.
Though the last year and a half I have been going back to the gym and working to build more muscle and want to achieve a bodybuilder like physique. I did gain a lot of weight in that period 30lbs. I try to eat a vegan diet and am healthy.
I want to share my workout plan and see what all of you think. What I can add or subtract, your input is appreciated.
So I generally split my workout into 2 days and try to repeat that twice a week. I do work in a hospital and since we don't really have a set schedule,I don't workout the same days, but I do workout 4 times a week. Also, for injury purposes, I do mostly machines. However, I started incorporating hang cleans because I do love them and is a great mass builder (from my prior experience with them). I do try to do light weight for those. Sorry beforehand my rep ranges are not on spot. It can range mostly from 6 -8 reps. If I can get some feedback on that, that would be great too.
Day 1: Chest/Shoulder/Triceps - Abs
Incline Bench Machine 5 x 8
Decline Chest press 5 x 8
Shoulder press 5 x 8
Chet fly 3 x 8
Rear delt fly 3 x 8
Triceps press 3 x 8
Triceps extension 3 x 8
Lateral should raises 4 x 8
Ab crunch machine 5 x 8
Oblique crunch machine 4 x 8
Day 2: Back/Bi, Leg
Hang Clean 5 x 6-8
Front Pull down 3 x 8
Lat Pull down 3 x 8
Cable row 3 x 8
Biceps curl 5 x 10
Back extension 5 x 6
Leg press 5 x 8 - 10
Seated leg extension 5 x 8
Leg curl 5 x 8
Alternate!
Thank you in advance and sorry if there is any type-o!!
I am not new to working out, but I am new to bodybuilding.
A little history. I have always been physically active. My late teens and up to my late 20s I did a variety of workouts including muscle endurance workouts, powerlifting (hang cleans max 225 lbs, 185lbs for jerk; at the time weighing 140lbs), HIIT, yoga, you name it... There was a good stretch I worked out at home doing pull ups, push ups; basically body weight workouts. I have to admit, I did neglect my legs. I did eventually had a fissurectomy (basically your butt ripping lol) due to the cleans and bad technique when it became heavier.
Though the last year and a half I have been going back to the gym and working to build more muscle and want to achieve a bodybuilder like physique. I did gain a lot of weight in that period 30lbs. I try to eat a vegan diet and am healthy.
I want to share my workout plan and see what all of you think. What I can add or subtract, your input is appreciated.
So I generally split my workout into 2 days and try to repeat that twice a week. I do work in a hospital and since we don't really have a set schedule,I don't workout the same days, but I do workout 4 times a week. Also, for injury purposes, I do mostly machines. However, I started incorporating hang cleans because I do love them and is a great mass builder (from my prior experience with them). I do try to do light weight for those. Sorry beforehand my rep ranges are not on spot. It can range mostly from 6 -8 reps. If I can get some feedback on that, that would be great too.
Day 1: Chest/Shoulder/Triceps - Abs
Incline Bench Machine 5 x 8
Decline Chest press 5 x 8
Shoulder press 5 x 8
Chet fly 3 x 8
Rear delt fly 3 x 8
Triceps press 3 x 8
Triceps extension 3 x 8
Lateral should raises 4 x 8
Ab crunch machine 5 x 8
Oblique crunch machine 4 x 8
Day 2: Back/Bi, Leg
Hang Clean 5 x 6-8
Front Pull down 3 x 8
Lat Pull down 3 x 8
Cable row 3 x 8
Biceps curl 5 x 10
Back extension 5 x 6
Leg press 5 x 8 - 10
Seated leg extension 5 x 8
Leg curl 5 x 8
Alternate!
Thank you in advance and sorry if there is any type-o!!