Hello guys,
I've been going to the gym regularly for 16 months. When I started weight training, I did 5x5 for 3 months, then I switched to a split program and continued like that, now I changed my workout routine and program again, I work with a growth focus, I go to the gym 4 days a week and my new training program is as follows. If you want to do something like this, please let me know, or if you have any questions, please don't hesitate to ask.
Weekly Layout
Monday: Chest & ABS
Tuesday: Rest
Wednesday: Biceps & Triceps & ABS
Thursday: Rest
Friday: Shoulder & Leg
Saturday: Back & Cardio HIIT
Sunday: Rest
Training Program
Monday
Chest
Dumbbell Chest Press 12-12-12-10
Dumbbell Fly 4x12
Incline Chest Machine Press 12-10-10
Cable Crossover 4x12 - Last set triple drop-set**
Dips 3x Maximum - Weighted if more than 12 reps**
Pullover 3x12
ABS
Weighted Decline Sit-up 4x15-20
Weighted Crunch 4x15-20
Leg Raise 4x10-15
Wednesday
biceps
Cable Curl 12-10-8
Incline Dumbbell Curl & Standing Dumbbell Hammer Curl 12-10-8 & 12-10-10
Preacher Curl 12-12-10-8 - Last set of double drop
triceps
V-Bar Pushdown & Pushdown 12-10-10 &12-10-10
Skull Crusher 12-10-10-10
Cable Overhead Extension 3x12
ABS
Extended Plank & Side knee tucks 30 sec x3 & 10 x3
Russian Twist& Pyramid hold 40 x3 & 30sec x3
Side Planks 30sec x2
Cycling - 30 min
Friday
Shoulder
Seated Dumbbel Shoulder Press 4x10-12
Lateral Raise 4x12-15
Front Raise 3x10-12
Lateral Cable Raise 3x12-15
Rear Deltoid Fly 3x10-12
Leg
Leg Extension 3x12
Squats 12-10-10-8
Leg Press 12-10-10
Leg Curl 3x12
Hip Abdcutor Machine 4x12-15
Calf Raise 20-18-16-14
Saturday
Back
Pull Up 3x Max
Narrow Grip Lat Pulldown 4x10-12
Wide Grip Barbell Row 12-10-10-8
T-Bar Row 12-10-8-8
Wide Grip Seated Cable Row 4x12-15
High Row Machine 12-10-10
Diet
It consists of a total of 6 meals, 3 main meals and 3 snacks. The total amount of calories corresponds to around 3600kcal. In general, the macro distribution is as follows
Protein: 2.5x 74kg
Carbs 7x 74kg
Fat:1.3x 74kg
I've been going to the gym regularly for 16 months. When I started weight training, I did 5x5 for 3 months, then I switched to a split program and continued like that, now I changed my workout routine and program again, I work with a growth focus, I go to the gym 4 days a week and my new training program is as follows. If you want to do something like this, please let me know, or if you have any questions, please don't hesitate to ask.
Weekly Layout
Monday: Chest & ABS
Tuesday: Rest
Wednesday: Biceps & Triceps & ABS
Thursday: Rest
Friday: Shoulder & Leg
Saturday: Back & Cardio HIIT
Sunday: Rest
Training Program
Monday
Chest
Dumbbell Chest Press 12-12-12-10
Dumbbell Fly 4x12
Incline Chest Machine Press 12-10-10
Cable Crossover 4x12 - Last set triple drop-set**
Dips 3x Maximum - Weighted if more than 12 reps**
Pullover 3x12
ABS
Weighted Decline Sit-up 4x15-20
Weighted Crunch 4x15-20
Leg Raise 4x10-15
Wednesday
biceps
Cable Curl 12-10-8
Incline Dumbbell Curl & Standing Dumbbell Hammer Curl 12-10-8 & 12-10-10
Preacher Curl 12-12-10-8 - Last set of double drop
triceps
V-Bar Pushdown & Pushdown 12-10-10 &12-10-10
Skull Crusher 12-10-10-10
Cable Overhead Extension 3x12
ABS
Extended Plank & Side knee tucks 30 sec x3 & 10 x3
Russian Twist& Pyramid hold 40 x3 & 30sec x3
Side Planks 30sec x2
Cycling - 30 min
Friday
Shoulder
Seated Dumbbel Shoulder Press 4x10-12
Lateral Raise 4x12-15
Front Raise 3x10-12
Lateral Cable Raise 3x12-15
Rear Deltoid Fly 3x10-12
Leg
Leg Extension 3x12
Squats 12-10-10-8
Leg Press 12-10-10
Leg Curl 3x12
Hip Abdcutor Machine 4x12-15
Calf Raise 20-18-16-14
Saturday
Back
Pull Up 3x Max
Narrow Grip Lat Pulldown 4x10-12
Wide Grip Barbell Row 12-10-10-8
T-Bar Row 12-10-8-8
Wide Grip Seated Cable Row 4x12-15
High Row Machine 12-10-10
Diet
It consists of a total of 6 meals, 3 main meals and 3 snacks. The total amount of calories corresponds to around 3600kcal. In general, the macro distribution is as follows
Protein: 2.5x 74kg
Carbs 7x 74kg
Fat:1.3x 74kg