Joeschmoe238
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- Mar 15, 2020
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Since I was 13 years old I've had the same workout regiment my father showed me and it never worked for me( IDK why I never decided to change it up). So after I've been out of the gym for a while I decided to start creating my own regiment here's a workout I found on the internet
Day 1:
Bench press 4 sets 8 reps
Incline dumbbell press 4 sets 8 reps
Seated dumbbell press 4 sets 8 reps
Tricep pushdowns 3 sets 10 reps
EZ bar tricep extension 3 sets 10 reps
Lateral dumbbell raises 3 sets 10 reps
Day 2:
Deadlifts 4 sets 6 reps
Lat pulldown 4 sets 10 reps
Barbell rows 4 sets 8 reps
Chin ups 3 sets 8 reps
EZ bar curl 3 sets 10 reps
Hammer curls 3 sets 10 reps
Day 3:
Squats 4 sets 8 reps
Lunges 4 sets 10 reps
Leg extensions 4 sets 10 reps
Seated machine calf raises 4 sets 10 reps
Crunches 4 sets 20 reps
Air bike 3 set 15 reps
Flutter kicks 3 sets 20 reps
Day 4:
Dumbbell press 4 sets 8 reps
Incline bench press 4 sets 8 reps
Close grip lat pull downs 4 sets 10 reps
Seated rows 4 sets 10 reps
Tricep dips 4 sets 8 reps
Tricep kickback 4 sets 10 reps
Preacher curls 4 sets 8 reps
Concentration curls 4 sets 10 reps
My questions
What should I add or change? Should I be doing more? Could I be doing 2 a days, if so what should I be doing during that second trip? What should I be doing the the other 3 days a week or I'm I just going back to day 1 after day 4?
Thank you to anyone that takes the time to answers my questions.
Day 1:
Bench press 4 sets 8 reps
Incline dumbbell press 4 sets 8 reps
Seated dumbbell press 4 sets 8 reps
Tricep pushdowns 3 sets 10 reps
EZ bar tricep extension 3 sets 10 reps
Lateral dumbbell raises 3 sets 10 reps
Day 2:
Deadlifts 4 sets 6 reps
Lat pulldown 4 sets 10 reps
Barbell rows 4 sets 8 reps
Chin ups 3 sets 8 reps
EZ bar curl 3 sets 10 reps
Hammer curls 3 sets 10 reps
Day 3:
Squats 4 sets 8 reps
Lunges 4 sets 10 reps
Leg extensions 4 sets 10 reps
Seated machine calf raises 4 sets 10 reps
Crunches 4 sets 20 reps
Air bike 3 set 15 reps
Flutter kicks 3 sets 20 reps
Day 4:
Dumbbell press 4 sets 8 reps
Incline bench press 4 sets 8 reps
Close grip lat pull downs 4 sets 10 reps
Seated rows 4 sets 10 reps
Tricep dips 4 sets 8 reps
Tricep kickback 4 sets 10 reps
Preacher curls 4 sets 8 reps
Concentration curls 4 sets 10 reps
My questions
What should I add or change? Should I be doing more? Could I be doing 2 a days, if so what should I be doing during that second trip? What should I be doing the the other 3 days a week or I'm I just going back to day 1 after day 4?
Thank you to anyone that takes the time to answers my questions.