ROUTINE
DAY 1 - PUSH DAY (chest, shoulders and triceps)
Workout A (Chest)
- Dumbell Bench Press 3 x 8-12 FF
- Inclined Dumbell Press 3 x 8-12 FF
- Dumbbell Flys 3 x 8-12 FF
- Crossovers 3 x 8-12 FF
Workout B (Shoulders)
- Millitary Press 3 x 8-12 FF
- Lateral Raises 3 x 8-12 FF
- Reverse Flys 3 x 8-12 FF
Workout C (Triceps)
- Skullcrushers 3 x 8-12
- Tricep Extensions 3 x 8-12
- Kickbacks 3 x 8-12
DAY 2 - PULL DAY (Back, biceps)
Workout A (Back)
- Lat Pulldowns 3 x 12 FF
- Dumbbell rows 3 x 12 FF
- Pullovers 3 x 12 FF
Workout B (Biceps)
Dumbbell Curls 3 x 12 FF (med to heavy weight)
DAY 3 - (Legs)
- Goblet Squats 3 x 8-12 FF
- Lunges 3 x 8-12 FF
DAY 4 (Active Rest)
- 30 Min Cardio
- Various Ab Exercises
Should i add/remove anything, my goal is to build muscle and become bigger and general. Any tips and advice welcome!
(P.S I workout at home and only have access to a bench with dumbbells, an treadmill and an elliptical)
DAY 1 - PUSH DAY (chest, shoulders and triceps)
Workout A (Chest)
- Dumbell Bench Press 3 x 8-12 FF
- Inclined Dumbell Press 3 x 8-12 FF
- Dumbbell Flys 3 x 8-12 FF
- Crossovers 3 x 8-12 FF
Workout B (Shoulders)
- Millitary Press 3 x 8-12 FF
- Lateral Raises 3 x 8-12 FF
- Reverse Flys 3 x 8-12 FF
Workout C (Triceps)
- Skullcrushers 3 x 8-12
- Tricep Extensions 3 x 8-12
- Kickbacks 3 x 8-12
DAY 2 - PULL DAY (Back, biceps)
Workout A (Back)
- Lat Pulldowns 3 x 12 FF
- Dumbbell rows 3 x 12 FF
- Pullovers 3 x 12 FF
Workout B (Biceps)
Dumbbell Curls 3 x 12 FF (med to heavy weight)
DAY 3 - (Legs)
- Goblet Squats 3 x 8-12 FF
- Lunges 3 x 8-12 FF
DAY 4 (Active Rest)
- 30 Min Cardio
- Various Ab Exercises
Should i add/remove anything, my goal is to build muscle and become bigger and general. Any tips and advice welcome!