rausachhanoi
New member
I'm 5'6 and 120 pounds, but i swear I'm on a bulk (2500cal). I'm getting a gym membership for new year's, and Ive just been working out at home w/ 25lbs weights prior. I don't have a good estimate of the amount of weight I'll be lifting, but I've heard to just shoot from a 6-8 on a pain scale out of 10. I threw in some warm ups just so I don't forget to. That out of the way, here's everything.
Monday-Full Body
Tuesday - Off
Wednesday-Back Bicep
Thursday- Chest Tricep
Friday - Off
Saturday - Off
Sunday-Legs Core
(
,+) = Progressively decrease weight, warm up.
30-90 second rests. Stretch post-workout.
Full Body Workout
All warmups 1 x 20
Shoulder Press 4 x 8/10/12 (,+)
Diamond Pushup 3 x 10
Lat Pulldown 3 x 10
D.B. Shrugs 3 x 15
Leg Extension 4 x 8
Calf Raises 3 x 10
D.B. Reverse Wrist Curls 2 x 15
D.B. Wrist Curls 2 x 15
Back Bicep Workout
Torso Twists 2 x 20
Bent Barbell Row 4 x 8/10/12/14 (,+)
Lat Pulldown 3 x 10
Cable Row 3 x 10
Bicep Curl 4 x 8
Hammer Curl 3 x 8
Preacher Curl 3 x 10
Chest Tricep Workout
Arm Circles 2 x 20
Weighted Pushups 3 x 10
Benchpress 4 x 8/10/12/14 (,+) (Vary grips)
D.B. Incline Press 3 x 10
Shoulder Width Dips 3 x 10
Cable Tricep Ext. 4 x 6
Lateral Raises 3 x 8/10/12 (,+)
Legs Core Workout
Toe Reach 2 x 20
Goblet Squat or Front Squat 3 x 10
Deadlift 4 x 6/8/10/12 (,+)
Leg Press (Close Posture) 3 x 10
Plank 3 x 60secs
D.B. Crunch 3 x 10
Russian Twist 4 x 12
Monday-Full Body
Tuesday - Off
Wednesday-Back Bicep
Thursday- Chest Tricep
Friday - Off
Saturday - Off
Sunday-Legs Core
(
,+) = Progressively decrease weight, warm up.30-90 second rests. Stretch post-workout.
Full Body Workout
All warmups 1 x 20
Shoulder Press 4 x 8/10/12 (
,+)Diamond Pushup 3 x 10
Lat Pulldown 3 x 10
D.B. Shrugs 3 x 15
Leg Extension 4 x 8
Calf Raises 3 x 10
D.B. Reverse Wrist Curls 2 x 15
D.B. Wrist Curls 2 x 15
Back Bicep Workout
Torso Twists 2 x 20
Bent Barbell Row 4 x 8/10/12/14 (
,+)Lat Pulldown 3 x 10
Cable Row 3 x 10
Bicep Curl 4 x 8
Hammer Curl 3 x 8
Preacher Curl 3 x 10
Chest Tricep Workout
Arm Circles 2 x 20
Weighted Pushups 3 x 10
Benchpress 4 x 8/10/12/14 (
,+) (Vary grips)D.B. Incline Press 3 x 10
Shoulder Width Dips 3 x 10
Cable Tricep Ext. 4 x 6
Lateral Raises 3 x 8/10/12 (
,+)Legs Core Workout
Toe Reach 2 x 20
Goblet Squat or Front Squat 3 x 10
Deadlift 4 x 6/8/10/12 (
,+)Leg Press (Close Posture) 3 x 10
Plank 3 x 60secs
D.B. Crunch 3 x 10
Russian Twist 4 x 12