So here is a workout that someone kindly gave me😊
leg press or Smith squat 4x10
leg extention 4x12
Low incline Smith press 4x10
dumbell shoulder press 4x12
Close hand press ups 3x failure
Romanian deadlifts 4x8
Leg curls 4x12
Chin ups 40 reps in what ever sets
bent over row 4x10
bicep curl 4x10
Dips 40 reps
lateral raises 4x20
Hanging leg raises 4x what ever you can do
Any exercise you enjoy for 4 sets.
After a few months of this what muscle group will be lacking?
I was thinking on the bonus day to akternate the "exercise i enjoy "
For example there is no trap training so maybe 3 weeks do shrugs as the enjoy exrrcise then change to maybe a chest exercise.
I am not a normal person when it comes to what muscle groups i want to be noticeable etc.
A typical teenager my age would be obsessed with biceps. But me nope
Shoulders,triceps,traps,legs,chest,back is what i favour.
I see no point in adding a extra bicep exercise to the bonus day as the chinups,bemt over rows and curls are working them sufficiently.
Shoulders are getting a fair amount of work and i think maybe i should add calves training into the program.