dimanche 4 mars 2018

body transformation

Hello, I´m a female teenager (5' 4" 108 lbs) and I want your advice. I've been training consistently for about 6 months now, and in the couple two months I've been trying a new routine that contains loads of compounds movements in order to bulk up. I'm trying to eat as well as I can too, because I know how important nutrition is. The fact is that I don't see any results (I know I must be patient) and I would like your opinion about my program and your advices (in my gallery there is a photo of my current physique). My main goal is to build some muscle (4-5 kgs). Thanks to everyone!

My routine (upper/lower):
Day 1: Upper
Bench press 5x6-8
Military Press 4x6-8
Barbell bent over row 4x6-8
Pull ups 4x6-8
Bicep curl 3x10-12
Lat Pull down 3x10-12

Day 2:Lower
Squats 5x6-8
Deadlift 4x6-8
Leg Press 4x10-12
Hamstring curl 3x10
Calves 3x15

Day 3: Upper
Incline bench Press 5x6-8
Barbell bent over row 4x6-8
Military press 4x6-8
Dips 3x10-12
Chin ups 3x10-12

Day 4:
Squats 5x6-8
Deadlift 4x6-8
Lunges 4x10
Calves 3x15
Hip thrust 3x10

by carmen00 via Bodybuilding.com Forums - Female Bodybuilding

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