Hey guys, I’m new to the site and need some help.
I’m 5’9" 175lbs with probably 15 -16% bodyfat.
My goal is to be 170 - 165 lbs with 8 - 10%bodyfat
I would like for you guys to tell me if I’m doing this right.
Mondays - Chest/Triceps 30min cardio after weights Low intensity.
Incline Dumbell Press 1 warmup - 3sets 12, 10, 8 reps
Flat Dumbell Press 1 warmup - 3sets 12, 10, 8 reps
Decline Dumbell Press 1 warmup - 3sets 12, 10, 8 reps
Incline Dumbell Flyes 1 warmup - 3sets 12, 10, 8 reps
Tricep Extensions 1 warmup - 3sets 12, 10, 8 reps
Tricep Bench Dips 4sets of 12
Abs - Crunches 4 sets of 25
Tuesdays - 20min HIIT cardio
Wednesdays - Back/Biceps 30min cardio after weights Low intensity.
Pullups - 4 sets each to failure
Barbell Rows- 1 warmup 3sets 12, 10, 8
Deadlifts - 1 warmup 3sets 12, 10, 8
Dumbell Rows - 3 sets of 12, 10, 8
Barbell Curls - 1 warmup 3sets 12, 10, 8
Hammer Curls - 1 warmup 3sets 12, 10, 8
Abs- 4 sets of 25 crunches
Thursdays - 20min HIIT cardio
Fridays - Legs/Shoulders 30min cardio after weights Low intensity.
Squats 1 warmup 3sets 12, 10, 8
Leg Curls 1 warmup 3sets 12, 10, 8
Leg Extensions 3sets of 12
Military Press 1 warmup 3sets 12, 10, 8
Upright Rows 1 warmup 3sets 12, 10, 8
Side Raise 3sets 12, 10, 8
Front Raise 3sets 12, 10, 8
Back Raise 3sets 12, 10, 8
Abs- 4 sets of 25 crunches
Saturday - 20min HIIT cardio
Sundays - Off
NUTRITION
Workout days
Breakfast: 8am
1/2 cup quakers oatmeal
1 serving optimum whey protein
1 whole egg 5 egg whites
Snack: 11am
2 scoops Optimum whey protein
Lunch: 2pm
6 oz chicken
1/2 cup brown rice
Snack: 5pm
2 scoops Optimum whey protein
Dinner: Postworkout
10oz Baked Potatoe
2 scoops Ultrafuel Twinlab
6oz Chicken
Bedtime:
1 scoop of Optimum whey with 1/2 tsp flaxseed.
Non Workout Days
Same as above but without the maltodextrim post workout drink.
Sundays - Cheat day.
Ok now is this ok ?
Another question is when you work out the next day is it normal for your muscles to feel soft and doughy?
Also I work out and can get all my sets and reps done, but there are days where they become hard for me to do, what can I do in this situation.
Thanks guys.