First of all, take it easy.
I've been doing full body for about 2.5 months.
My height is 1.85 kilos and 100. However, 2.5 months ago I was 112 kilos. (I lost weight only with diet and weight training, I did not do cardio)
I would be very pleased if you could give me an opinion about my full body workout.
1 DAY
Squat(12-10-8-6)
Bench Press(12-10-8-6)
Dumbbell curl(3x10)
Leg Curl(3x12)
Incline Bench Press(with Machine)(12-10-8-6)
Dumbell Shoulder Press(12-10-8-6)
dumbbell rowing(12-10-8-6)
Dips(12-10-8-6)
3 DAYS
squat
Bench Press
Concentration Curl(3x10)
Leg Press(12-10-8-6)
Pectoral Fly(12-10-8-6)
Rear Dumbell lateral raises(3x12)
Wide Grip Pull Up(3x10)
Close Grip Bench Press(12-10-8-6)
5 DAYS
squat
Dumbbell Chest Press(12-10-8-6)
Barbell Preacher Curl(3x10)
Leg Curl
Decline Bench Press(with Machine)(12-10-8-6)
Standing Dumbell lateral raise(3x12)
Seated Cable Rows(12-10-8-6)
Dumbbell Seated Overhead Tricep Extension(12-10-8-6)
What I gained from the program
1-My leg muscles have developed and hardened more than my weight.
2-My shoulders started to become more prominent and the trapezoidal part started to look like a triangle.
3-My back muscles have improved
4-Triceps area hardened
What I'm Not Satisfied With
1-There is fat in the chest and I can't show the expected development. I asked the teachers if I was doing the movement wrong, but they said it's okay, but I don't feel my chest too much during training.
2-Biceps part was there because I boxed for a few months before, but my biceps did not show the expected development.
I've been doing full body for about 2.5 months.
My height is 1.85 kilos and 100. However, 2.5 months ago I was 112 kilos. (I lost weight only with diet and weight training, I did not do cardio)
I would be very pleased if you could give me an opinion about my full body workout.
1 DAY
Squat(12-10-8-6)
Bench Press(12-10-8-6)
Dumbbell curl(3x10)
Leg Curl(3x12)
Incline Bench Press(with Machine)(12-10-8-6)
Dumbell Shoulder Press(12-10-8-6)
dumbbell rowing(12-10-8-6)
Dips(12-10-8-6)
3 DAYS
squat
Bench Press
Concentration Curl(3x10)
Leg Press(12-10-8-6)
Pectoral Fly(12-10-8-6)
Rear Dumbell lateral raises(3x12)
Wide Grip Pull Up(3x10)
Close Grip Bench Press(12-10-8-6)
5 DAYS
squat
Dumbbell Chest Press(12-10-8-6)
Barbell Preacher Curl(3x10)
Leg Curl
Decline Bench Press(with Machine)(12-10-8-6)
Standing Dumbell lateral raise(3x12)
Seated Cable Rows(12-10-8-6)
Dumbbell Seated Overhead Tricep Extension(12-10-8-6)
What I gained from the program
1-My leg muscles have developed and hardened more than my weight.
2-My shoulders started to become more prominent and the trapezoidal part started to look like a triangle.
3-My back muscles have improved
4-Triceps area hardened
What I'm Not Satisfied With
1-There is fat in the chest and I can't show the expected development. I asked the teachers if I was doing the movement wrong, but they said it's okay, but I don't feel my chest too much during training.
2-Biceps part was there because I boxed for a few months before, but my biceps did not show the expected development.