T Nation

Check My Workout Plan


#1

hi guys
i want to increae my stamina / strength/ muscularity
my bench press : 70 KG 5 reps (barbell standards include the weight of the bar, normally 20 kg
squat : 100 kg max rep (these barbell standards include the weight of the bar, normally 20 kg)
dips : extra weight : 15 kg 12 reps / body weight only 50 reps
deadlift 110 kg 3 reps
Im 60 kg
171 cm height
six training session per week
Day 1 :
leg extension 4 * 15
squat 5 * 5
deadlift 5/3/1
leg curls + bridge exercise 4 * 15
Leg Press- High Feet Position 5 * 15
calf raise 4 * 15 + abs

day 2
incline bench press+shoulder press machine 4*12
flat bench press 4//6/8/10/12/14
dips Amrap
overhead press 5 * 5
calf raise + abs

day 3
bridge exercise extra weight 4 * 12
good morning 4 * 15
squat 5 * 5
back machine : 4 * 10
pendlay row 6 * 10
lat pull down 5 * 12
calf raise+abs

days 4
shoulder press machine + overhead press 5 * 8
laterial raise +cable rear delt fly alternative 5 * 8
smith Machine Overhead Press 2 set burnout
farmer walk 5 set to failure
calf raise +abs

days 5
chest press machine 4 * 10
flat bench press : 6 * 10
incline bench press with smith machine 4 * 8
dips 10 * 10 (5/6 set with extra weight (12/5-15kg)
diamond push up 4 * 10
calf raise+abs

day 6
global squat 4 * 20
squat 1/2/4/6/8/10/12/14/16/18/…/50 (increase my reps and decrease weight)
deadlift 5 * 5
leg curls +bridge (extra weight ) 4 * 15
box jump 5 set 20 rep
sissy squat 2 * 40
calf raise +abs

its gonna work for me?
or its to much volume for my size ?


#2

nah dawg


#3

What the fuck is that photo all about :man_facepalming::joy:


#4

evil%20BD

Let me guess you wrote the program…


#5

im new to gym (4months)
but before that i was lazy and skinny fat!
now im in my best shape ever buddy!


#6

i know its sound crazy but im recover fast …and i have nothing to do(no job or work) just eat\gym\sleep


#7

figured…


#8

Looks a very bold plan to me.


#9

Beginner in the gym 4 month experience and already done your first cycle of winny…I bet you are in your best shape.


#10

Not sure what’s the wierdest part of this so I’ll make it multiple choice.

A) taking winny after your 2nd month starting to lift by itself with no knowledge.

B) Complaining about your junk not working right before bragging about being in the “best shape ever”

C) this routine

D) that you took a selfie with an actual camera.


#11

I’m strapping in for this ride.


#12

You missed the weird front wedgie thing.


#13

God Damn you ! Didn’t even notice that ! Now I’m noticing his package thanks a whole fucking allot !! :astonished: :sob:


#14

I believe that is called a “Fredgie”


#15

If I have to notice it, so do you.


#16

image


#17

I’ll bet vagabond children see the real life version of that picture seconds before they’re made into lampshades in your grandma’s basement.


#18

I’m still trying to get over @bulldog9899 posting a picture of a wee dog with a gimp mask on :joy::joy::joy::joy:


#19

This is my favourite thread in a long while


#20

Seiously though - why are you pinching your crotch like that?