Is this a good workout schedule to gain strength and definition?
Question by Cory: Is this a good workout schedule to gain strength and definition?
So basically i want to get bigger, because im small kid. im 5' 9 weigh 130 pounds and i bench 185 (then i took a two week break). Will my bench max and squat maxes go down? if so by how much? below is a new workout i have made for myself. after looking at a couple of websites, i came up with this workout. what do you think of it? do you have any suggestions? basically i want to get bigger and also stay cut and toned. I will be taking Amplified XL (for muscle gain) with this as well as X-Plode XL (to gain some weight). what do you think about these two proteins? my goal is basically to get bigger muscles while staying cut and to gain weight. THANKS FOR THE HELP!!!
Wednesday: workout 1
Thursday: Rest
Friday: Workout 2
Saturday: Rest
Sunday: Workout 3
Monday: Rest
Tuesday: Workout 1
Workout 1:
Muscle groupExerciseSetsReps
Chest Bench Press412, 10, 8, 6
Chest Peck deck 412, 10, 8, 6
Back Pull ups and lat pull412, 10, 8, 6
Back Compound row 412, 10, 8, 6
Lower BackBack workouts412, 10, 8, 6
Workout 2:
Muscle groupExerciseSetsReps
ShoulderUpright row and lateral raise412, 10, 8, 6
Chest Mill press 412, 10, 8, 6
Bicep Buddy curls and concentration curls412, 10, 8, 6
Tricep Tricep push down, dips or dumbbell kickbacks412, 10, 8, 6
Workout 3:
Muscle groupExerciseSetsReps
Legs/glutes Squat and or dead lift 412, 10, 8, 6
Quadriceps/glutesFront lunge 412, 10, 8, 6
Quadriceps Leg extension 412, 10, 8, 6
Hamstring Leg curl (X2) 412, 10, 8, 6
Calfs Calf machine, leg press 412, 10, 8, 6
3 minutes of abs after every workout
Maybe this is a little more clear
Workout 1:
Muscle group:Exercise:Sets:Reps
Chest: Bench Press:4:12, 10, 8, 6
Chest: Peck deck: 4:12, 10, 8, 6
Back: Pull ups and lat pull:4:12, 10, 8, 6
Back: Compound row: 4:12, 10, 8, 6
Lower Back:Back workouts:4:12, 10, 8, 6
Workout 2:
Muscle group:Exercise:Sets:Reps
Shoulder:Upright row and lateral raise:4:12, 10, 8, 6
Chest: Mill press: 4:12, 10, 8, 6
Bicep: Buddy curls and concentration curls:4:12, 10, 8, 6
Tricep: Tricep push down, dips or dumbbell kickbacks:4:12, 10, 8, 6
Workout 3:
Muscle group:Exercise:Sets:Reps
Legs/glutes: Squat and or dead lift: 4:12, 10, 8, 6
Quadriceps/glutes:Front lunge: 4:12, 10, 8, 6
Quadriceps: Leg extension: 4:12, 10, 8, 6
Hamstring: Leg curl (X2): 4:12, 10, 8, 6
Calfs: Calf machine, leg press: 4:12, 10, 8, 6
3 minutes of abs after every workout
Best answer:
Answer by Saul Thafutcher
I'm pretty sure that if you do all of that you'll become a whole lot stronger. That's a prettynextensive workout so if you eat a High protein diet youll bulk up real fast
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