Alright… I’m not new to weight lifting, though it has been a couple of years since last lifting regularly. The last couple of years have just been boxing/grappling, and keeping my weight down. I’m 5’9, 145lbs, 22 years old.
Well, I’m sick of being a toothpick. I miss those days on the beach haha. This is what I’m doing right now…
CHEST/TRIS
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Flat bench (db or bb)
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Incline bench (db or bb)
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Decline bench (db or bb)
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Dumbell flies and/or peck deck
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Close grip bench press
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suicide curls
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dips
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Cable pull downs
BACK/BIS
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Bent over rows (db/bb)
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Wide grip pull ups
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Usually close grip cable rows
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Bent over dumbell flies
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Regular db curls
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db preacher curls
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bent bb curls (the bar is bent)
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1 handed cable curls
LEGS/FOREARMS
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Squats
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Deadlifts
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Hamstring curls
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Calf raises
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Grab the weight tied to a stick with rope, wind it up and down until I can’t.
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Sometimes some wrist curls
SHOULDERS/TRAPS
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db shoulder press
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Not sure what it’s called. Grab two dumbells, and raise arms slightly bent straight out infront of me
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Bent over cable rows? Not sure if that’s what it’s called… for rear delts
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Standing up flies
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bb shrugs
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bb shrugs behind back
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db shrugs
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I generally do one light set per exercise, followed by 2-3 sets aiming to get down to 4-6 reps
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I usually do 2 days on, 1 day rest. If my body is feeling tired, I’ll take 2 days straight if necessary.
*For supplements, I take Surge, MD Complete, German Creatine, Multi Vitamin, Fish oil.
*My goals is to get bigger and stronger, without too much fat gain. I’d like to still be athletic. A good end result for me would be 160-165lbs of lean muscle
Should I cut the light first set and go hard from the get-go?
Do I have my days broken down okay?
Should I be reaching hypertrophy on each set? Just the last set? Not at all?
What problems do you see? Anything I’m doing right?
Thanks!