Quote:
Originally Posted by Wrecker335d
So I've started to lift at the gym, after not doing it since HS. I've been in decent shape doing mostly running and some body exercises, and did a month of crossfit. My goal is to bulk just a little, but keep myself within weight standards (165lb@5'5" max, currently at 143lb). I go Mon/Wed/Fri and run maybe 3-4miles Tues/Thurs/Sat. I really don't have a set routine, but I work on certain muscle groups at a time. I would like to know more of a set routine I can do, since I really don't know many moves. The gym I go to has a lot of equipment (LA Fitness). I also take a scoop of whey during the workout days, and eat pretty healthy. All of these are 5 reps at a time, and 60% max and increase until failure.
The routine is:
Mon:
Shoulder press with machine
Butterfly's
Rear Delts
Leg Curls and the other one
Dumbell shoulder press
Weds:
Machine bench press (dont feel comfortable with normal bench just yet)
Incline press
Triceps
Underhand and overhand pull ups with machine
Ab curls
Ab twist thing
Fri:
Arm curls
Butterfly's
Forearm's
Leg press
This is really all I can remember. I need my chest a bit bigger, and the rest seem proportioned. I don't want to go to an extreme on the entire muscle group because of my job, so I like to break it down throughout the week. If anyone has suggestions on what I can work on, or more exercises I can do, please feel free.
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ur friday routine is pointless. mite as well make it a back day/forearm at the end. throw in some chest flys high/low in ur chest workout. if ur bulking, dont do too much cardio, dont do any imo. you still need to get ur nutrition right in order to grow. protein/carbs/fats