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Weights AM Chest and triceps Machine incline press 4 x 10 Machine decline press 3 x 12 Cable flys 3 x 15 Dips 3 x 15 Ez bar push down 3 x 12 Rope overhead extension 3 x 12 Rope push down 3 x 15 Pm Cardio Treadmill 4,5 miles in 62 mins incline 4 Heart rate on watch playing up never went above 70 bpm 🙄
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Personally whilst cutting on keto, I hate the way I look, muscles look stingy the leaner you get, I found it messed with my head, these days i cut with the maximum amount of carbs I can while been in a deficit, usually cutting fats down the the minimum
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Technically a day off for me but my partner was working so nipped In the gym for a quick arm session EZ bar curls 4 x 12 Seated DB curls 3 x 12 Seated overhead tricep extension 4 x 12 Rope push down 4 x 15 Hammer curls 3 x 12 Evening cardio 4.4 miles on treadmill for 1 hour incline 4 Down to 234.4 lb this morning,…
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@Retroguy2000 im more comfortable around the 10% BF, have just been trying to gain back the lost muscle from been hospitalised for 6 months in 2022
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@nossmf will keep a eye on burn out My usual routine is 6 training and 2 cardio per week @Gymladmatt cheers mate 👍
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Weights am Legs Leg press 4 x 15 Assisted hamstring extension 4 x 10 RDL. 4 x 10 Belt squat 3 x 10 Calf’s 3 x15 Cardio pm 4.3 miles on treadmill for 1 hour incline 4
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Personally other gym members filming or taking selfies barely register. You need permission from the owner to use a tripod, but thats only for world class athletes Or high level bodybuilders, everyone else just gets someone to film their set. Today for example one bloke asked another to film him benching 4 plates for the…
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Chest and tri’s Incline db press 10x2. 8x1 @ 57.5 15x2 @ 35 Wide grip machine chest 12x3 @3 plates Arsenal chest fly 15x2 13x1. @ 60 Weighted dips 15x2 12x1 @ 10 Overhead tricep extension 15x3 Tri push downs 15x3 13 x1
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Agree with the above, take it nice and steady and you can have a long massing phase with hopefully mostly lean tissue
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Possibly Consider looking into a power rack
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Quad focused leg day Belt squat 10 x 2 @ 210 10 x 2 @ 230 12 x1 @ 130 Weighted hyper extensions 10 x 3 Horizontal leg press 15 x 4 @ 120 Leg extensions 15 x 2 13 x 1 Seated leg curl 15 x 3 12 x 1 Donkey calf raises Stack 15 x 3
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How long have you been training for? Male or female What's your current height, weight and body fat % Are you aiming for mainly muscle gain or prepared to gain some body fat
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Shoulders and biceps Watson Viking press 10 x 3 9 x 1 Machine rear flys. 15 x 4 Lateral raises 15 x 3 EZ bar curls. 10 x 3. 9 x 1 DB hammer curls 10 x 4
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Back Mag grip pull downs 10 x 4 Iso lat DY 10 x 4 Iso lat hi Row 10 x 4 BB row 10 x 3 8 x 1 Ez bar curls 15 x 3 12 x 1
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Legs hamstring focused RDL’s 8 x 4 Back off set 10x 1 Lying leg curls 15 x 3 Hack squat. 10 x 4 Sissy squats weighted 15 x 3 Seated leg curl 15 x 3. 13 x 1
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Have a look at TPW vari ABE pump Both decent options
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Chest and triceps Iso machine incline 10 x 1 9 x 1 8 x1 Back off set 13 x1 Iso wide grip chest press 12 x 3 40 degree machine fly 15 x 3 Dips 15 x 1 13 x 1 10 x 1 Seated overhead tricep extension 15 x 2 13 x 1 Cable push downs 15 x 3 Cardio 1 hour
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Technically a day off today but Wesley Vissers was at my gym So went for a meet and greet and a quick arm session Machine pushdowns 15 x 3 Seated overhead triceps extension 15 x 3 Ez bar cable push downs 15 x 3 Rope cable pushdowns 15 x 3 Ez bar curls 10 x 3 DB curls 12 x 3 DB hammer curls 12 x 3
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Leg day quad focused Belt squat 10 x 3 Back off set 13 x 1 Leg press 15 x 4 Weighed hyper extensions 10 x 3 Leg extensions 15 x 3 13 x 1 Seated Leg curl 12 x 3 Calf raises 15 x 3 1 hour cardio
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Chest and triceps Incline db press. 10x 3 15x 1 Machine wide grip bp 12x3 Cable flys. 15 x 3 Dips BW. 12x3 Seated overhead tricep extension 15x3 Tricep push downs 15x3 Rope pull down 14x3 1 hour cardio in the evening
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Currently on a cut Weights 6 days per week Monday chest and triceps Tuesday shoulders and biceps Wednesday quad focused legs Thusday off Friday chest , shoulders Saturday hamstring focused legs Sunday back and biceps Cardio 1 hour per day at a fast incline walk I eat regular meals so 1.5 hours pre workout and 1.5 hours…
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If your trying to build muscle, then it all depends on your weekly volume for the specific muscle group and how many total sets you are performing currently
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Lost 9lbs in the last 2 days, obviously mostly water still got called fatty by my gf this morning 😅
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Most days 80-120g of my protein comes From a protein powder, it’s cheap and convenient
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I do a similar split basically PPL twice a week. Instead of squatting can you try an alternative Such as a belt squat if your gym has one or maybe hack squat, I also don’t deadlift but don’t see it as a magical exercise if your goal isn’t a big deadlift. Progress will start slowing down after 8 months. The honeymoon period…
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I’m currently doing rows on the smith machine as my last back exercise, bend over as far as your able, bring the bar up, squeeze and hold for a second, believe me you will feel for back engaging. Don’t use momentum on rows, if your arms are taking over use straps, your hands are simply hooks you pull with your back
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I’d would consider trying a high quality isolate If standard whey is not agreeing with u
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@garyruns, whenever I’m under 10% bf I have customers quietly asking if I’m terminal as my face is really drawn
