I’m just starting this(lifting weights), and my workout partner and I just kind of threw a workout plan together based on what I knew and what he remembered from a trainer he had at one point. We have three workouts we do, and we like to hit the gym at least five days a week.
Day One: “Chest and Tri day.”
3x10 Flat Bench
3x10 Incline OR Decline Bench
3x15 Tricep pulldowns with the double rope.
3x15 Weighted Bench (Arms behind, not at sides)Dips
Day Two: “Back and Bi day.” (and neck and forearm)
3x15 Chinups (I’m a fatbody doing assisted chinups)
3x20 Shrugs each set followed immediately by
3x-- Mountain Climber Hangs. (You hang at the bottom of a pull-up position, and hang on until failure.)
3xMany Curls. (We start with a bar with whatever weight we are doing but with plates that are smaller than ordinary. (As in two tens and a five on each side instead of one 25) We then do 8-10 reps, take off a plate and without resting do more curls with the now lighter bar. Repeat until the last set is just the bar. We are using three tens on each side atm.)
3x30s hex head dumbbell holds.
Day Three: Legs and Abs
3x50 weighted incline situps.
3x25 Calf press
3x10 Hamstring curls.
3x15 Hip sled. (Trying to go to squats, but are having form difficulty)
In addition to this I do 1 hour of cardio a night. (Separated from the workout by at least a full hour and a decent meal.)He does baseball practice on some days before we go. I’m currently cutting if that matters. This is intended to be a strength building workout more than anything.
How does it look?
P.S. I’d like to know when I could throw some pushups in because I need to get from my dismal 25 max to something like 60. the problem with the split is that it is always the day before, the day after, or the day of my chest workout. So it never feels like a good time to do it. When is best?