I am a beginner wanting some feedback on this workout I found and tweaked a little. Looking to gain muscle and burn fat.
4 DAY SPLIT WORKOUT :
Cardio - 10 mins on Bike Pre Workout / Basketball or Sprints After Workout
Monday - Shoulders & Triceps & Abs
4 Sets of 10,8,6,4 Shrugs 3 Sets of 25
Alternate Cable Shoulder Press
Arnold Dumbbell Press
Dumbbell Reverse Fly ( under legs )
Shrugs ( Smith Machine or Dumbbells ) HEAVY
3 Sets of 8,6,4
Cable Tricep Pull down ( Straight Bar )
Close Grip Bench Press
Tricep Dumbbell Extension Overhead
ABS - 3 Sets Of 15
Side Ab Machine Ab Crunch Machine
Tuesday - Back
4 Sets of 10,8,6,4 Shrugs 2 Sets of 15
Close Grip Pulldown ( Hex Bar on Lat Machine )
Bent Over Row ( Barbel )
Shurgs ( LIGHT )
Wednesday - Cardio
Thursday - Chest & Biceps & Abs
4 Sets of 10,8,6,4
Incline Dumbbell Flys
Incline Dumbbell Bench Press
Pushups 3 Sets to Failure
3 Sets of 10,8,6 Dumbbell Curl Dumbbell Hammer Curl Preacher Curl ABS - 3 Sets of 15 Side Ab Machine Ab Crunch Machine
Leg Press 3 Sets of 15 12 10
Seated Calf Raise 2 Sets of 12, 10
Leg Curl 2 Set of 10
- Any replacement lifts for better results? What days should I do squats?
- Sets to Rep ratio?
- Feel free to fill in Cardio activites which I have not set yet. I usually get on a stationary bike before and after workout, then play basketball.