This is what I have been doing:
Bench, Incline, Decline, Lat Pull, Tricep Pushdown, Curls(dumbbells), Shrugs(dumbbells). All of that is 3x8 with a weight that makes me hit failure near the last rep(im pretty weak, only benching with 75lb). I need to find something for the abs, but I am not sure what I should do. I have been doing calf raisers on the calf raiser machine type thing, Im not sure how many reps I should be trying to do that for trying to maximize jumping. I havent been doing any squats or leg press because I have a problem with my left knee, I will probably start trying squats soon though. What else is there to do for my arms, legs, and back? I plan to do all of the workout in one day, and workout on Tuesdays, Thursdays, and Saturdays. I haven't been doing any cardio only because I heard that it will not let the muscle be gained as fast, otherwise I would like to run a few miles on the treadmill everytime at the gym.
Before I worked out I had a shake with 22g protein (big jar of whey protien from costco) and also had one after working out. Is this good to do, or is there any other way I should do it? I weigh 170lb so I am trying to intake about 200g protein and a gallon of water a day. What is a good amount of calories and fat to intake?
Thank you for any feedback!
PS: I was wondering how fast benching usually goes up? Is it possible for me to up my bench by like 50lb in like 3 months?
Bench, Incline, Decline, Lat Pull, Tricep Pushdown, Curls(dumbbells), Shrugs(dumbbells). All of that is 3x8 with a weight that makes me hit failure near the last rep(im pretty weak, only benching with 75lb). I need to find something for the abs, but I am not sure what I should do. I have been doing calf raisers on the calf raiser machine type thing, Im not sure how many reps I should be trying to do that for trying to maximize jumping. I havent been doing any squats or leg press because I have a problem with my left knee, I will probably start trying squats soon though. What else is there to do for my arms, legs, and back? I plan to do all of the workout in one day, and workout on Tuesdays, Thursdays, and Saturdays. I haven't been doing any cardio only because I heard that it will not let the muscle be gained as fast, otherwise I would like to run a few miles on the treadmill everytime at the gym.
Before I worked out I had a shake with 22g protein (big jar of whey protien from costco) and also had one after working out. Is this good to do, or is there any other way I should do it? I weigh 170lb so I am trying to intake about 200g protein and a gallon of water a day. What is a good amount of calories and fat to intake?
Thank you for any feedback!
PS: I was wondering how fast benching usually goes up? Is it possible for me to up my bench by like 50lb in like 3 months?
