-
Workout help
Hey all
so I’m 32
220 lbs
6’3”
I run push pull legs upper lower
i really need help with a perfect routine template
I have decent size only my main trouble spot is my stomach
ill post a picture my stomach always protrudes
but main thing is trying to get a dialed in routine
ill also post my template and if anyone can help me with a template I’d really appreciate it
Push-Monday
Flat DB press |
4)75-12,12,12,10 |
Incline Bench press |
3)130-7,7,7 |
Close Grip Bench |
3)110-12,11, |
Chest Fly |
3)40/22.5-12,12,12 |
DB Shoulder Press |
3)50-12,9,8 |
Lateral Raise |
3)30/15-12,12,12 |
Tricep Push Down |
4)47.5-12,12,12,12 |
Tricep Over head |
3)40-12,12,12 |
Skull Crusher |
3)60-10,10, |
Pull-Tuesday
Pull Up |
4)-60-12,12,11,9 |
Cable Row |
3)130-12,12,12 |
Lat Pull Over |
3)62.5-12,10,10 |
Barbell Row |
3)145-12,12,12 |
DB Shrug |
3)90-12,12,12 |
Face Pull |
3)47.5-12,12,12 |
Cable Curl |
4)57.5-12,12,12,12 |
Hammer Curl |
3)35-12,7,6 |
Preacher Curl |
3)40-12,12,12 |
Legs/Abs-Wednesday
Leg Press |
4)270-12,12,12,12 |
Goblet Squat |
3)60-12,12,12 |
Calf Raise |
3)110-12,12,12 |
Prone Leg Curl |
3)90-12,12,12 |
Leg Extension |
3)90-12,12,12 |
Decline Crunch |
3)30*-12,12,12 |
Knee Raise |
3)12,12,12 |
Weighted Crunch |
3)72.5-12,12,12 |
|
|
Upper-Thursday
Flat DB Press |
4)75-12,12,12,12 |
Incline Bench Press |
4)130-6,6,6,6 |
Overhead Press |
3)90-12,12,9 |
Lateral Raise |
3)35/15-12,12, |
Rear Delt Fly |
3)30-12,12,12 |
Tri Push Down |
4)50-12,12,12,12 |
Tri Over Head |
4)42.5-12,12,12,12 |
Lat Pull Down |
4)120-12,12,12,12 |
Machine Row |
4)70-12,12,12,12 |
Barbell Curl |
4)60-12,12,12,12 |
DB Hammer Curl |
4)35-12,10,10, |
Lower-Friday
Pendulum Squat |
3)45-12,12,12 |
Back Extension |
3)80-12,12,12 |
Single Leg Press |
4)90-12,12,12 |
Seated Leg Curl |
3)80-12,12,12 |
Leg Extension |
3)80-12,12,12 |
Standing Calf Raise |
3)100-12,12,12 |
Goblet Squat |
3)55-12,12,12 |
Abductor Machine |
3)80-12,12,12 |
Decline Crunch |
3)30*-12,12,12 |
Leg raise |
3)8,8,8 |
64414CAB-3B56-4342-AE70-7E07E9638E0E.jpeg64414CAB-3B56-4342-AE70-7E07E9638E0E.jpeg
----
Tags for this Thread
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules
Bookmarks