musicpainter21
New member
After only doing cardio on/off the last few years, I decided to force myself to start lifting instead, not using my schedule as an excuse anymore.
I try to, if possible at least do 20-60 mins on the cross trainer a day, 50 ish minutes of e-biking daily to/from.
I aim to loose about 20 kgs and wanna build more natural strength vs size, and while im still tryna find a diet that works, I was wondering what people thought of the workout i created. I aim to do a 2x3 split, but If i ever feel too exhausted or tired, I just it as a rest/cardio day + abs (abs i general just do when i got time or have the extra energy). Worth noting I tried to fix a plan that works the best with my gym as well.
1. BB Bench press 4x6-8
Incline BB Bench 3x10-12
Cable Crossovers 3x10-12
Dips (assisted)
Bar Pushdown, reverse + wide grip 3x10-12
Overhead Cable Skullcrushers, close grip 3x10-12
/ / /
2. Lat Wide Pulldown 4x6-8
Seated Cable Rows 3x10-12
Straight-arm Pushdowns 3x10-12
Hammer curls 3x10-12
EZ Preacher curls, close grip 3x10-12
Cable bar curls, wide grip 3x10-12
DB Palm up wrist curls 3x10-12
/ / /
3. BB Back Squat 4x6-8
Leg curls (lying) 3x10-12
Leg extensions 3x10-12
Calf raises seated 3x10-12
BB OHP, smith machine 4x6-8
DB Bent-over Reverse flys 3x10-12
DB Side Lat raises 3x10-12
(Was thinking about splitting legs and shoulders up, so on day 4 i did shoulders + abs)
/ / /
4. DB Bench Press 4x6-8
DB Flyes 3x10-12
Incline DB Press 3x10-12
DB Tricep extension, seated 3x10-12
BB smith machine, close + reverse grip 3x10-12
Rope Pulldowns 3x10-12
/ / /
5. BB Bent-over-rows + Shrugs SS 4x6-8
Lower Back machine 3x10-12
Lat Pulldown, reverse/close or row handle 3x10-12
Rope curls, close grip 3x10-12
Zottman curls 3x10-12
BB curls, wide grip 3x10-12 (tryna find alternative, cus no smaller BB seems to available)
DB Palm down wrist curls 3x10-12
/ / /
6. BB Romanian DL 4x6-8
Leg Press 3x10-12
DB Lunges 3x20-24 (haven't done yet, cus usually too exausted)
Calf raises, seated 3x-10-12
DB Arnold Press 4x6-8
DB Front Raises + Back Shrugs SS 3x10-12
Face Pulls 3x10-12
Open to thoughts and feedback!
Note its essentially a 6 day split room for rest and cardio days when needed. I have a busy schedule so I need something I can do as quickly as possible w room for cardio when I workout 6 am in the morning
I try to, if possible at least do 20-60 mins on the cross trainer a day, 50 ish minutes of e-biking daily to/from.
I aim to loose about 20 kgs and wanna build more natural strength vs size, and while im still tryna find a diet that works, I was wondering what people thought of the workout i created. I aim to do a 2x3 split, but If i ever feel too exhausted or tired, I just it as a rest/cardio day + abs (abs i general just do when i got time or have the extra energy). Worth noting I tried to fix a plan that works the best with my gym as well.
1. BB Bench press 4x6-8
Incline BB Bench 3x10-12
Cable Crossovers 3x10-12
Dips (assisted)
Bar Pushdown, reverse + wide grip 3x10-12
Overhead Cable Skullcrushers, close grip 3x10-12
/ / /
2. Lat Wide Pulldown 4x6-8
Seated Cable Rows 3x10-12
Straight-arm Pushdowns 3x10-12
Hammer curls 3x10-12
EZ Preacher curls, close grip 3x10-12
Cable bar curls, wide grip 3x10-12
DB Palm up wrist curls 3x10-12
/ / /
3. BB Back Squat 4x6-8
Leg curls (lying) 3x10-12
Leg extensions 3x10-12
Calf raises seated 3x10-12
BB OHP, smith machine 4x6-8
DB Bent-over Reverse flys 3x10-12
DB Side Lat raises 3x10-12
(Was thinking about splitting legs and shoulders up, so on day 4 i did shoulders + abs)
/ / /
4. DB Bench Press 4x6-8
DB Flyes 3x10-12
Incline DB Press 3x10-12
DB Tricep extension, seated 3x10-12
BB smith machine, close + reverse grip 3x10-12
Rope Pulldowns 3x10-12
/ / /
5. BB Bent-over-rows + Shrugs SS 4x6-8
Lower Back machine 3x10-12
Lat Pulldown, reverse/close or row handle 3x10-12
Rope curls, close grip 3x10-12
Zottman curls 3x10-12
BB curls, wide grip 3x10-12 (tryna find alternative, cus no smaller BB seems to available)
DB Palm down wrist curls 3x10-12
/ / /
6. BB Romanian DL 4x6-8
Leg Press 3x10-12
DB Lunges 3x20-24 (haven't done yet, cus usually too exausted)
Calf raises, seated 3x-10-12
DB Arnold Press 4x6-8
DB Front Raises + Back Shrugs SS 3x10-12
Face Pulls 3x10-12
Open to thoughts and feedback!
Note its essentially a 6 day split room for rest and cardio days when needed. I have a busy schedule so I need something I can do as quickly as possible w room for cardio when I workout 6 am in the morning