yellowking
New member
Hi all, I’m new to lifting and am hoping for some input on my workout routine.
I’m a 26 year old male, 6’0”, 162 lbs with very little muscle and a bit of extra fat. I’ve been doing this routine consistently for 1.5 months now, have lost 10 lbs during that 1.5 months (on purpose). At this point I’m looking to build a good layer of muscle over the winter so I plan to go on a 300-500 calorie/day surplus for the coming months while sticking to my routine, while eating 1 gram protein/pound of body weight.
My goal ultimately is to build a good amount of muscle and then lean out so I feel more confident in myself and look good with my shirt off. Right now I’m pretty skinny-fat. I don’t care about being as strong as possible but want to be in good shape for my health and appearances.
I like to workout 6 days a week as i feel I’m making more progress and it gets me out of the house. I have a simple 3 day split. I also walk 10-12k steps per day. My plan is to increase the reps on each exercise every time i lift until I can do 7-10 reps for all my sets, then I add weight which drops me down to around 3-5 reps at the new weight. I do pretty much all my sets to 0-2 reps before failure, and go to failure on my last one. Rinse and repeat. Here’s the split:
Chest/triceps:
Incline dumbbell bench: 5 sets
Assisted dips: 5 sets
Overhead press: 5 sets
Smith machine flat bench: 4 sets
Pec deck: 3 sets
Back/biceps:
Deadlift: 5 sets
Pull-downs: 6 sets
Barbell curls: 6 sets
Assisted pull ups: 6 sets
Dumbbell Preacher curl/incline dumbbell curl: 6 sets (rotate between these two)
Legs:
Squats: 5-6 sets
Leg press: 5 sets
Leg extensions: 3 sets
Leg curls: 3 sets
I do these 3 workouts twice a week. Is there anything major that I’m missing here or that is getting neglected? I chose these lifts because they’re mostly compound lifts, they seem to work well for me and they’re what I’m comfortable doing. I read to keep things simple when starting out and I feel this is a good simple plan. That being said Im still new to this so any advice or improvements greatly appreciated! Thanks
I’m a 26 year old male, 6’0”, 162 lbs with very little muscle and a bit of extra fat. I’ve been doing this routine consistently for 1.5 months now, have lost 10 lbs during that 1.5 months (on purpose). At this point I’m looking to build a good layer of muscle over the winter so I plan to go on a 300-500 calorie/day surplus for the coming months while sticking to my routine, while eating 1 gram protein/pound of body weight.
My goal ultimately is to build a good amount of muscle and then lean out so I feel more confident in myself and look good with my shirt off. Right now I’m pretty skinny-fat. I don’t care about being as strong as possible but want to be in good shape for my health and appearances.
I like to workout 6 days a week as i feel I’m making more progress and it gets me out of the house. I have a simple 3 day split. I also walk 10-12k steps per day. My plan is to increase the reps on each exercise every time i lift until I can do 7-10 reps for all my sets, then I add weight which drops me down to around 3-5 reps at the new weight. I do pretty much all my sets to 0-2 reps before failure, and go to failure on my last one. Rinse and repeat. Here’s the split:
Chest/triceps:
Incline dumbbell bench: 5 sets
Assisted dips: 5 sets
Overhead press: 5 sets
Smith machine flat bench: 4 sets
Pec deck: 3 sets
Back/biceps:
Deadlift: 5 sets
Pull-downs: 6 sets
Barbell curls: 6 sets
Assisted pull ups: 6 sets
Dumbbell Preacher curl/incline dumbbell curl: 6 sets (rotate between these two)
Legs:
Squats: 5-6 sets
Leg press: 5 sets
Leg extensions: 3 sets
Leg curls: 3 sets
I do these 3 workouts twice a week. Is there anything major that I’m missing here or that is getting neglected? I chose these lifts because they’re mostly compound lifts, they seem to work well for me and they’re what I’m comfortable doing. I read to keep things simple when starting out and I feel this is a good simple plan. That being said Im still new to this so any advice or improvements greatly appreciated! Thanks