Looking for feedback on my improvements and suggestions whether to switch up the routine, add, remove exercises. My goal is to gain muscle.
I workout out Monday-Friday except Wednesday is a rest day for weights, I just do treadmill for 30 mins (although I must admit I didn't for the last month until this past Sunday.. back on it though)
Day 1 (Monday)
Upper Body
Exercise Sets Reps
Dumbell Bench Press 3 sets 8 reps - started with 25 pounds, now I'm at 50
Bent Barbell Row 3 sets 8 reps - started with 40 now I'm at 90
Seated Overhead Dumbbell Press 3 sets 6-8 reps - started 20, now 35
Pec Dec 3 sec negative - 3 sets 8 reps - 105 pounds
V-Bar Lat Pull Down 3 sec negative - 3 sets 6-8 reps - 120 pounds
Side Lateral Raise 3 sets 6 reps - 20 pounds
Cable Tricep Extensions - 3 sets 8 reps - started at 30 or 40 now I'm at 60 pounds
Dumbell curl Curls - 3 sets 8 reps - 20 pounds (this one i've always had a problem increasing with proper technique)
Day 2 (Tuesday)
Lower Body
Exercise Sets Reps
Squats 3 sets 8 reps - Started at 60 pounds, now I'm at 165 (and unlike a lot of guys at the guy, I go pretty low... not that halfway shyt lol)
Stiff Leg Deadlifts 3 sets 6 reps - Started at 60 pounds, now I'm at 185
Leg press 3 sets 10 reps - 375 pounds
Leg Extensions - 3 sets 10 reps - 110 pounds
Leg Curl - 3 sets 10 reps - 100 pounds
Seated Calf Raise - 3 sets10 reps - 175 pounds
I end up doing 3 sets of planks for 1 min each, 3 sets ab crunches on the machine and another 3 sets of a different ab exercise at the end of the leg workout
Rest day, then repeat these 2 days again, then rest on the weekend.
Should I add another day of weights?
Is it necessary I do lower body workout twice a week? Upper body I continuously feel the increase in strength and find it more fulfilling, lower body I find boring, although very necessary, I feel doesn't require twice a week.
I see a significant difference in my chest and shoulders through my clothing but damn biceps I see no improvements.
Any feedback/suggestions are appreciated
I workout out Monday-Friday except Wednesday is a rest day for weights, I just do treadmill for 30 mins (although I must admit I didn't for the last month until this past Sunday.. back on it though)
Day 1 (Monday)
Upper Body
Exercise Sets Reps
Dumbell Bench Press 3 sets 8 reps - started with 25 pounds, now I'm at 50
Bent Barbell Row 3 sets 8 reps - started with 40 now I'm at 90
Seated Overhead Dumbbell Press 3 sets 6-8 reps - started 20, now 35
Pec Dec 3 sec negative - 3 sets 8 reps - 105 pounds
V-Bar Lat Pull Down 3 sec negative - 3 sets 6-8 reps - 120 pounds
Side Lateral Raise 3 sets 6 reps - 20 pounds
Cable Tricep Extensions - 3 sets 8 reps - started at 30 or 40 now I'm at 60 pounds
Dumbell curl Curls - 3 sets 8 reps - 20 pounds (this one i've always had a problem increasing with proper technique)
Day 2 (Tuesday)
Lower Body
Exercise Sets Reps
Squats 3 sets 8 reps - Started at 60 pounds, now I'm at 165 (and unlike a lot of guys at the guy, I go pretty low... not that halfway shyt lol)
Stiff Leg Deadlifts 3 sets 6 reps - Started at 60 pounds, now I'm at 185
Leg press 3 sets 10 reps - 375 pounds
Leg Extensions - 3 sets 10 reps - 110 pounds
Leg Curl - 3 sets 10 reps - 100 pounds
Seated Calf Raise - 3 sets10 reps - 175 pounds
I end up doing 3 sets of planks for 1 min each, 3 sets ab crunches on the machine and another 3 sets of a different ab exercise at the end of the leg workout
Rest day, then repeat these 2 days again, then rest on the weekend.
Should I add another day of weights?
Is it necessary I do lower body workout twice a week? Upper body I continuously feel the increase in strength and find it more fulfilling, lower body I find boring, although very necessary, I feel doesn't require twice a week.
I see a significant difference in my chest and shoulders through my clothing but damn biceps I see no improvements.
Any feedback/suggestions are appreciated
