Workout Routine

[tracey4g]

Hello, I'm sort of new to the gym but am in okay shape, id love to lose some weight but also grow muscle mass. Just wondering what y'all thought about this workout plan.

Day 1: upper body

• Chest: flat barbell bench press — 4 sets of 6–8 reps
• Back: bent over barbell rows — 3 sets of 6–8 reps
• Shoulders: seated dumbbell press — 3 sets of 8–10 reps
• Chest/triceps: dips — 3 sets of 8–10 reps
• Back: pullups or lat pulldowns — 3 sets of 8–10 reps
• Triceps/chest: lying dumbbell tricep extensions — 3 sets of 10–12 reps
• Biceps: incline dumbbell curls — 3 sets of 10–12 reps
• Bicep raises but twist palm as you come up

Day 2: lower body

• Legs: barbell back squats — 4 sets of 6–8 reps
• kettle bell goblet squat, spread legs to shoulder width and use 2 kettle bells.
• Legs: leg press — 3 sets of 8–10 reps
• Quadriceps: seated leg extensions — 3 sets of 10-12 reps
• Quadriceps: dumbbell or barbell walking lunges — 3 sets of 10–12 reps (no videos)
• Calves: calf press on leg press — 4 sets of 12–15 reps
• Abs: decline crunches — 4 sets of 12–15 reps

Day 3: upper body

• Shoulders: overhead press — 4 sets of 6–8 reps
• Chest: incline dumbbell bench press — 3 sets of 8–10 reps
• Back: one-arm cable rows — 3 sets of 10–12 reps
• Shoulders: cable lateral raises — 3 sets of 10–12 reps
• Rear deltoids/traps: face pulls — 3 sets of 10–12 reps
• Traps: dumbbell shrugs — 3 sets of 10–12 reps
• Triceps: seated overhead tricep extensions — 3 sets of 10–12 reps
• Biceps: machine preacher curls — 3 sets of 12–15 reps
• Dumbbell raises but twist palm outward as u come up.

Day 4: lower body

• Back/hamstrings: barbell deadlift — 4 sets of 6 reps
• Glutes: barbell hip thrusts — 3 sets of 8-10 reps
• Hamstrings: Romanian dumbbell deadlifts — 3 sets of 10–12 reps
• Hamstrings: lying leg curls — 3 sets of 10-12 reps
• Calves: seated calf raises — 4 sets of 12–15 reps
• Abs: leg raises on Roman chair — 4 sets of 12–15 reps

 

[mk24363]

@tracey4g I like a lot about this. Really solid on muscle activation. Only thing I see missing is more on the endurance side of things. Things that help your lungs can be pretty big for health and strength as well

 

[tracey4g]

@mk24363 I do a lot of cardio too just prefer to get my cardio in ways like boxing, basketball, soccer, and other ways, just tend to do it outside of the gym because that's the only time I really like it.

 

[dawn16]

@tracey4g You forgot to include intensity. We have no idea how hard each set is. If you have this program to me I'd have no idea how much weight to use per exercise. Please update with intensity so we can give it a proper critique.