I've been working out for the past 4 months, but I've decided to make a new routine since in the old one I neglected my back and legs too much. I'm 6'0, a little over 160 and would like to lower my body fat some (I haven't gotten my % taken in a couple of years) but more importantly put on some muscle and get up to around 175-180. I began eating more about 2 weeks ago and usually take in around 160 grams of protein.
Here is the workout I settled on:
Monday-
Bench Press (3 sets)
Dips (3 sets)
Pushups (50 pre workout)
Incline (2 sets)
Tricep Press down (3 sets)
Dumbell Flies (2 sets)
Tuesday-
Crunches- 50
Wednesday-
Squats (3 sets)
Dead Lifts (3 sets)
Pullups (3 sets of 10)
Bent-Over Rows(3 sets)
Cleans (2 sets)
Stiff Arm Pullover/Lat Pulldown (3 sets)
Thursday- Rest
Friday-
Barbell Curls (3 sets)
Dumbell Curls (2 sets)
Shoulders Press (3 sets)
Lateral Raises (2 sets)
Saturday-
Crunches 50
Sunday- Rest
I usually do cardio 4-5 times scattered throughout the week. If any one sees something that I'm doing too much of or too little of please tell me. Thanks in advance for the help.
Here is the workout I settled on:
Monday-
Bench Press (3 sets)
Dips (3 sets)
Pushups (50 pre workout)
Incline (2 sets)
Tricep Press down (3 sets)
Dumbell Flies (2 sets)
Tuesday-
Crunches- 50
Wednesday-
Squats (3 sets)
Dead Lifts (3 sets)
Pullups (3 sets of 10)
Bent-Over Rows(3 sets)
Cleans (2 sets)
Stiff Arm Pullover/Lat Pulldown (3 sets)
Thursday- Rest
Friday-
Barbell Curls (3 sets)
Dumbell Curls (2 sets)
Shoulders Press (3 sets)
Lateral Raises (2 sets)
Saturday-
Crunches 50
Sunday- Rest
I usually do cardio 4-5 times scattered throughout the week. If any one sees something that I'm doing too much of or too little of please tell me. Thanks in advance for the help.