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
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
- 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
- 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.
- 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