First time lifter here. After searching online on how do create a workout routine I have came up with the following:
Quads - squats
glutes/hamstrings - deadlifts
PUSH
chest - bench press
shoulders - incline dumbbell press
triceps - cable pushdown
PULL
Back - dumbell rows
Biceps - bicep curls
Forearms - barbell wrist curl
Core
Abs - Hanging leg raises
Lower back - Hyperextensions.
I will do this routine 3 days/week varying the reps and weight then change it up after 1 month.
Monday - 3 SETS/5 REPS/ HEAVY WEIGHT
Wednesday - 3 SETS/15/REPS/LOW WEIGHT
Friday - 3 SETS/10 REPS/MEDIUM WEIGHT
I wanted to run it by you guys first to see if it seems alright.
>>37052555
Seems gay, perfect for a fag like you and myself.
Quads - squats
glutes/hamstrings - ROMANIAN deadlifts - way better
shoulders - OHP
Back - barbell rows
Core
Add in some more exercises for your core, crunches, oblique work, etc.
hyperextensions can be done on leg day
overall mediocre routine, could increase volume a bit and rotate heavy/low/med days
>>37052555
Just do SS
>>37052614
>OHP
with barbell or dumbbells?
>>37052672
barbell > dumbell unless you're trying to isolate muscles which is pointless beyond arms/shoulders since you're a novice
>>37052614
>>37052672
better now?
Quads - squats
glutes/hamstrings - romanian deadlifts
PUSH
chest - bench press
shoulders - overhead barbell press
triceps - cable pushdown
PULL
Back - dumbbell rows
Biceps - bicep curls
Forearms - barbell wrist curl
Core
Abs - Hanging leg raises
Planks - try hold for 60 seconds
wood choppers
Lower back - Hyperextensions
>>37052724
it's a good template. try it out and see if you feel fatigued at the end of a session, if you're not try adding more volume
>>37052666
Satan is right, desu
>>37052614
>a variation of an exercise is 'way better' than the normal exercise itself
DYEL?
>>37052555
Just do SS
>>37052555
also i did used the marco calculator and got:
Protein Grams :110
Fat Grams : 55
Carbs Grams : 426
Fiber Grams : 21 - 27
do i have to eat this amount every day
