Day 1
BB Row 5x5
Pullups - 3 sets till failure
lat pulldowns - behind head 3 sets till failure approx 12-8-6
Facepulls - 3 sets till failure approx 12-8-6
Seated cable row - 3 set till failure approx 12-8-6
cable curls - 3 sets till failure approx 20-18-15
my pullups are very weak. wide grip i can do about 4 then 2 then a couple singles so i also do the pulldowns. also i find that cable curls are the only curls that effect my biceps. everything else seems to just burn out my forearms so i always do cable curls
Day 2 - Alternate flat and incline each week
BB bench 5x5
DB Bench 3 sets till failure approx 10-8-6
flyes 3 sets till failure approx 10-8-6
dips 3 sets till failure approx 10-8-6
pushups 3 sets till failure approx 20-18-15
day off
Day 4
Deadlift 5x5
SLDL 5x5
Goodmornings 3 sets till failure approx 10-8-6
Hamstring curl 3 sets till failure approx 10-8-6
standing distance jumps 3 sets till failure. minimal body swing
Day 5
Military press 5x5
db shoulder press 3 sets till failure approx 10-8-6
push press 3 sets till failure approx 10-8-6
shrugs 3 sets till failure approx 10-8-6
front delt raise 3 sets till failure approx 10-8-6
side delt raise 3 sets till failure approx 10-8-6
Day 6
front squat 5x5
back squat 5x5
leg press 3 sets till failure approx 10-8-6
calf raise 3 sets till failure approx 25-20-15
jump squats 3 sets till failure
day off
i always start with my back when im fresh after my day off as when i was younger i only did bench press and biceps and i know i hunch a little in the shoulders so im trying to put a little more strength into my back than chest. i try to keep rest to about 30 seconds for the first couple sets of my compound exercises and my accessory exercises. and about 1 minute in the last couple sets of my compounds just so that i get the rest i need to put full effort into the lifts and complete them.
i know next to nothing about putting together a routine. ive just been reading and reading and this is what i have concoct, so any help will be appreciated.
my current goals are weight loss (i posted a thread in the diet forum about my diet so please help there too) and then to put on some muscle and strength.
current stats are:
30 years old
6 feet tall
205 pounds
25% body fat according to weigh scale. i know its not the most accurate!
i used to work out, but very uneducated and not effective. was in shape somewhat from playing sports but life got busy and then i got a bit of a belly but still mostly skinny.
Thanks in advance for any help!
BB Row 5x5
Pullups - 3 sets till failure
lat pulldowns - behind head 3 sets till failure approx 12-8-6
Facepulls - 3 sets till failure approx 12-8-6
Seated cable row - 3 set till failure approx 12-8-6
cable curls - 3 sets till failure approx 20-18-15
my pullups are very weak. wide grip i can do about 4 then 2 then a couple singles so i also do the pulldowns. also i find that cable curls are the only curls that effect my biceps. everything else seems to just burn out my forearms so i always do cable curls
Day 2 - Alternate flat and incline each week
BB bench 5x5
DB Bench 3 sets till failure approx 10-8-6
flyes 3 sets till failure approx 10-8-6
dips 3 sets till failure approx 10-8-6
pushups 3 sets till failure approx 20-18-15
day off
Day 4
Deadlift 5x5
SLDL 5x5
Goodmornings 3 sets till failure approx 10-8-6
Hamstring curl 3 sets till failure approx 10-8-6
standing distance jumps 3 sets till failure. minimal body swing
Day 5
Military press 5x5
db shoulder press 3 sets till failure approx 10-8-6
push press 3 sets till failure approx 10-8-6
shrugs 3 sets till failure approx 10-8-6
front delt raise 3 sets till failure approx 10-8-6
side delt raise 3 sets till failure approx 10-8-6
Day 6
front squat 5x5
back squat 5x5
leg press 3 sets till failure approx 10-8-6
calf raise 3 sets till failure approx 25-20-15
jump squats 3 sets till failure
day off
i always start with my back when im fresh after my day off as when i was younger i only did bench press and biceps and i know i hunch a little in the shoulders so im trying to put a little more strength into my back than chest. i try to keep rest to about 30 seconds for the first couple sets of my compound exercises and my accessory exercises. and about 1 minute in the last couple sets of my compounds just so that i get the rest i need to put full effort into the lifts and complete them.
i know next to nothing about putting together a routine. ive just been reading and reading and this is what i have concoct, so any help will be appreciated.
my current goals are weight loss (i posted a thread in the diet forum about my diet so please help there too) and then to put on some muscle and strength.
current stats are:
30 years old
6 feet tall
205 pounds
25% body fat according to weigh scale. i know its not the most accurate!
i used to work out, but very uneducated and not effective. was in shape somewhat from playing sports but life got busy and then i got a bit of a belly but still mostly skinny.
Thanks in advance for any help!