I do FBW for last few months, that's my schedule , what do you think?
All exercises are like 10-6 reps /3-4 sets/ + 1 set x20 for warm up
I'm not totally new to gym I was working out when I was younger (now I'm 37)
Started diet a 3 weeks ago (lost 4 lb) , now is 1500-1800 cal , at least 1 g of protein per 1 lb of LBM.
I don't do heavy lifting for my legs and lower back ( no deadlift or squads )..work in construction so don't wanna force to much those muscles ( and after my work).
I changing exercises every 12-15 weeks.
Any advice about my program?
I would like to lose 30 FBM.My weight now is 202 lb, 25-28% of FBM. I can flat bench 3 x 230lb (month ago ..probably now it would be like 240) , I dont know my max.
Did 4 day split before , but now I'm to busy and cant really go more then 3x a week to the gym.
ABS and stretching every other day at home.
Suppls: Whey protein (shakes) + MVit + BCAA
Chest : flat bench BB
Deltoid: Barbell press (behind the neck) using Smith M.
Back: pullups / wide grip/ behind the neck/cables
Biceps: DB curl
Triceps: skull crushers
Legs :seated leg extensions on machine
Chest: Incline BB press
Deltoid : lateral raises
Back: Seated row with machine
Biceps: hammer grip DB
Legs: press machine
THURSDAY : OFF
Chest: Butterfly machine
Deltoid: Butterfly machine ( for rear part)
Back: Pullups/neutral grip/to the front/cable
Biceps: curls on machine
Triceps: flat bench press /narrow grip
Legs: Leg curl for hamstrings
I does that routine for like 5 months already....with great result....(i"m a lot stronger+ there is some more muscles visible)...but maybe I should change something, Ready to learn form you.
That would be my 1 st post