For starters, I'm 21, fluctuate between 97-103 lbs, and 5'2". I've worked out a few times throughout my life, never stuck to anything properly for more than maybe a month. I'd like to change that this time. I'm starting nursing school come later this month, and I figured I'd stop being a hypocrite and care about my own health like I do about others.
I've had this routine saved into my notepad on my phone forever, and used to follow it. It was taken from another routine found and tweaked to what I like. However, science and fitness changes through time, and things that used to be seen as good sometimes are found to actually be detrimental. I just would like a second opinion on what I have formed! I've seen the PPL, PHUL, and PHAT routines that I've never heard of before, but I just prefer a 5 day workout and weekend off schedule.
My goal is to gain weight, strength, be all over healthier, and look threatening to guys who think that just because I'm short I'm a little shiz.
MONDAY, shoulders/abs
4 x 6-8 dumbbell shoulder press
4 x 6-8 dumbbell seated side lateral raise
4 x 6-8 barbell upright row
4 x 6-8 barbell shrug
4 x 12-15 flat bench lying leg raise
4 x 12-15 cable crunch (may change, don't like it so far)
TUESDAY, arms
4 x 6-8 barbell preacher curl
4 x 6-8 skullcrusher
4 x 6-8 dumbbell hammer curls
4 x 6-8 bench dip
4 x 6-8 barbell curl
WEDNESDAY, legs
4 x 6-8 smith machine squat
4 x 6-8 leg press
4 x 6-8 seated leg curl
4 x 6-8 leg extensions
(would love to add more here. my gym doesn't have a calf raise machine.)
THURSDAY, chest/abs
4 x 6-8 smith machine incline bench press
4 x 6-8 smith machine bench press
4 x 6-8 dumbbell fly
4 x 6-8 cable crossover
4 x 12-15 knee hip raise on parallel bars
4 x 12-15 oblique raises on parallel bars
FRIDAY, back
4 x 6-8 pull ups
4 x 6-8 barbell bent over row
4 x 6-8 straight arm lat pulldown
4 x 6-8 dumbbell one arm row
4 x 6-8 wide grip lat pulldown
Warm ups and cool downs are 10min on a treadmill, running what I can and walking what I can.
I would also like to set up a second routine to flip flop between each week in attempt to prevent plateauing. TIA!
I've had this routine saved into my notepad on my phone forever, and used to follow it. It was taken from another routine found and tweaked to what I like. However, science and fitness changes through time, and things that used to be seen as good sometimes are found to actually be detrimental. I just would like a second opinion on what I have formed! I've seen the PPL, PHUL, and PHAT routines that I've never heard of before, but I just prefer a 5 day workout and weekend off schedule.
My goal is to gain weight, strength, be all over healthier, and look threatening to guys who think that just because I'm short I'm a little shiz.
MONDAY, shoulders/abs
4 x 6-8 dumbbell shoulder press
4 x 6-8 dumbbell seated side lateral raise
4 x 6-8 barbell upright row
4 x 6-8 barbell shrug
4 x 12-15 flat bench lying leg raise
4 x 12-15 cable crunch (may change, don't like it so far)
TUESDAY, arms
4 x 6-8 barbell preacher curl
4 x 6-8 skullcrusher
4 x 6-8 dumbbell hammer curls
4 x 6-8 bench dip
4 x 6-8 barbell curl
WEDNESDAY, legs
4 x 6-8 smith machine squat
4 x 6-8 leg press
4 x 6-8 seated leg curl
4 x 6-8 leg extensions
(would love to add more here. my gym doesn't have a calf raise machine.)
THURSDAY, chest/abs
4 x 6-8 smith machine incline bench press
4 x 6-8 smith machine bench press
4 x 6-8 dumbbell fly
4 x 6-8 cable crossover
4 x 12-15 knee hip raise on parallel bars
4 x 12-15 oblique raises on parallel bars
FRIDAY, back
4 x 6-8 pull ups
4 x 6-8 barbell bent over row
4 x 6-8 straight arm lat pulldown
4 x 6-8 dumbbell one arm row
4 x 6-8 wide grip lat pulldown
Warm ups and cool downs are 10min on a treadmill, running what I can and walking what I can.
I would also like to set up a second routine to flip flop between each week in attempt to prevent plateauing. TIA!
by kelseyxoxo via Bodybuilding.com Forums - Female Bodybuilding
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