Okay so on last Thursday I joined a gym for the first time in my life as I wanted to change how I look.
I am 183cm tall and weigh 60kg 17 years old. I want to go gym 4 days a week , Friday , Saturday , Sunday and Monday.
I've set myself a plan for each day so:
Friday = Chest day and I do 3 sets of 12 on each exercise ( Barbbell bench press , dumbbell bench press , dumbbell incline bench press , dumbbell fly , dumbbell incline fly , butterfly machine , cable cross over and to finish it i do dips.
Saturday = Legs and abs 3 sets of 12 on legs (Barbell full squat , leg press , lunges , leg extensions , lying leg curls , standing calf raises ) and for abs I do 2 sets of 15 and 1 set until failure (cable crunch , leg raises , oblique crunches , crunches , decline crunches)
Sunday = Back and Biceps 3 sets of 12 (t bar row , assisted pull ups , cable rope lat pull down , barbell dead lift , barbell bent over row, cable seated row , bicep curl machine , close grip front lat pulldown , barbell shrug) Im not planning on doing dead lifts yet as I want to get my form right for those first.
Monday = Shoulder and triceps 3 sets of 12(dumbbell shoulder press , dumbbell lateral raise , machine reverse flyes , machine shoulder press , weight plate front raise , dumbbell standing straight arm front delt raise above head , dips , bench dips , close tricep pushups , dumbbell incline two arm extension.
Yesterday I did my chest and I do feel sore from it today which is a good sign I suppose.
If anyone has any advice or perhaps a different plan I could follow that would be great, I'm very new and I don't know what I am doing and I don't know if my plan is good to follow. My target weight is something between 75-80kg.
I make my own protein shakes , 300ml milk , 200ml greek yoghurt, tablespoon of peanut butter , 2 tea spoons of chia seeds , 1 tea spoon of cocoa and a full banana. I drink them in the morning , after workout and before bed. I try to eat as much as possible roughly 2600 calories a day.
I am 183cm tall and weigh 60kg 17 years old. I want to go gym 4 days a week , Friday , Saturday , Sunday and Monday.
I've set myself a plan for each day so:
Friday = Chest day and I do 3 sets of 12 on each exercise ( Barbbell bench press , dumbbell bench press , dumbbell incline bench press , dumbbell fly , dumbbell incline fly , butterfly machine , cable cross over and to finish it i do dips.
Saturday = Legs and abs 3 sets of 12 on legs (Barbell full squat , leg press , lunges , leg extensions , lying leg curls , standing calf raises ) and for abs I do 2 sets of 15 and 1 set until failure (cable crunch , leg raises , oblique crunches , crunches , decline crunches)
Sunday = Back and Biceps 3 sets of 12 (t bar row , assisted pull ups , cable rope lat pull down , barbell dead lift , barbell bent over row, cable seated row , bicep curl machine , close grip front lat pulldown , barbell shrug) Im not planning on doing dead lifts yet as I want to get my form right for those first.
Monday = Shoulder and triceps 3 sets of 12(dumbbell shoulder press , dumbbell lateral raise , machine reverse flyes , machine shoulder press , weight plate front raise , dumbbell standing straight arm front delt raise above head , dips , bench dips , close tricep pushups , dumbbell incline two arm extension.
Yesterday I did my chest and I do feel sore from it today which is a good sign I suppose.
If anyone has any advice or perhaps a different plan I could follow that would be great, I'm very new and I don't know what I am doing and I don't know if my plan is good to follow. My target weight is something between 75-80kg.
I make my own protein shakes , 300ml milk , 200ml greek yoghurt, tablespoon of peanut butter , 2 tea spoons of chia seeds , 1 tea spoon of cocoa and a full banana. I drink them in the morning , after workout and before bed. I try to eat as much as possible roughly 2600 calories a day.
from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=176316461&goto=newpost
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