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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
6'2 130 lb here
I'm pretty new to lifting and my PT gave me following routine and I don't know if it's enough volume.
Monday: Upper Chest
Incline Dumbbell Fly to pre-exhaust: 5x5
Incline Bench Press for Upper Chest: 5x15
Incline DB Press 5x15
Cable fly low to high 5x5, after the heavy sets 5x15
Guiloutine Press 5x30
Upper chest flexes between sets
Tuesday: Biceps
Barbell Curl 5x5
Hammercurl 5x15
Seated Incline Curl 5x15
Preacher Curl with ez-bar 5x15
Preacher Curl with dumbbell 5x15
Cable Curl 5x15
Standing dumbbell curl 5x15
Drag Curl 5x15
Biceps flex inbetween sets
Wednesday: Triceps
Skullcrushers 5x5
Weighted Dips 5x15
Cable pushdown 5x15
Cable kickbacks 5x5
French Press 5x15
Dip machine 5x15
Triceps flex between sets
Thusday: Lower Chest
Decline dumbbell fly to pre-exhaust 5x5
Decline Bench Press 5x15
Decline DB Press 5x30
Cable fly high to low 5x5
DB pull-overs 5x15
Friday: Abs, Forearms
Deadlift 5x15
DB wrist curl 5x5
DB reverse wrist curl 5x5
Reverse curl 5x15
Abwheel 5xf
Hanging leg raises 5x15
Hanging knee raises 5x15
Decline sit-up 5x3
Incline crunch 5x30
knee raises 5xf
Ab flex inbetween sets
Shouldn't I do something on Saturday and sunday too?
Pic related is somehow short term goal.
>>35406079
If you're starting as 100% sedentary any extra activity will be enough, you'll need to strengthen your tendons, ligaments and joints and they strengthen more slowly than muscle.
If you're pretty new to training then why don't you just listen to your PT you moron
>5x15 deadlift
Snab city
>>35406135
Because I think it's not enough to get ripped and achieve abs.
Shouldn't I do something every day?
>>35406079
>6'2 130 lb
EAT
>>35406155
You could probably incorporate more abs on bicep day, but it's not necessary to do everyday. Also there's no legs at all and I wouldn't expect abs any time soon if you plan on bulking
>>35406079
All this writing for a troll thread.
What a waste of time.
>>35406155
if you want to be able to add mass later, I suggest you eat well and lift moderately - make sure your supporting structures (tendons, joints, ligaments) are strong.
it's hard but if you want to lift for a long time you need to focus on your weaknesses now which is in your supporting structures - if you rush it and end up injured you may have trouble working out at all.
>>35406079
That is way too much for someone as underweight as you are.
All that high rep shit is going to make you loose even more weight unless you eat an insane amount
>>35406079
>short term goal.
Roids? if not that body takes at least 1 year natty
>>35406155
You don't want to overwork yourself. Having a couple days rest is essential for preventing injury
why are people responding to this seriously lmao? did they even look at the post?
>>35406383
I'm gonna guess new year's resfags who don't know what core, legs or compounds are.
>>35406079
holy complicated program. especially for a noob.
read the sticky and eat 4000 kcals/day. eating will be the most important part
here's what 12000 kcals looks like for reference
https://www.youtube.com/watch?v=vqSlIrjxnDo
>>35406079
The bis can easily be worked twice a week. You should do them on lower chest day as well. Just do the movements 3 sets instead of 5 as to not overtrain.
You're doing more sets per muscle group than Arnold did; and concerned its "not enough volume"? Why do you even waste money on a PT if you're going to question them. Your PT probably hates you.
>>35406383
What, you don't have a dedicated bicep day?
OP, have you considered 2 a days? Left bicep in morning, right in evening. Should do same with tris to be able to incorporate max volume
>>35406113
Is there any way to speed up this process m8, I'm having trouble benching because my arms start shaking and wrists start feeling tingly when I go to like 50 kg. I know I should be able to bench more because my pecs and tris don't even feel tired, but my body starts spasming out first
>>35406079
Where can I get some short shorts like those?
>>35406079
>Pic related is somehow short term goal
>short term goal
>short term
> short
>mfw
>an entire day dedicated specifically to upper chest
>>35406079
You weigh as much as one of that guys legs and his body is your short term goal?
Don't even bother with lifting, it's not for you.
Save yourself the pain.
>>35406355
This.
>>35406079
your short term goal is a high level powerlifter?
First month, 3 days a week
Front Squat 5x3
Press 5x5
Deadlift 3x5
Two days a week, 20 minutes of chinups, dips, and abs
>>35407601
>that camera shake when he drops the weight
Holy fuck
>>35407601
What "powerlifting tournament" would let you do sumo over standard d/l?
>>35407843
A degenerate one
your pt gave you 34 different excercises to do
because he wants to make you believe you're working hard and effort = muscle, so you'll keep paying him
in the end you'll be no bigger with tendonitis
enjoy
>>35407843
literally any powerlifting competition
