hey guys,
so I've cut down to 175 from 191 naturally and now I want to bulk naturally.
stats:
19
5' 8''
175 at 14% bf
heres my workout its a full body workout that my friend and I have put together.
Please critiques and point out my errors so I can learn down the road.
thanks again.
Monday
chest: flat bd press (sets/reps) 4/10
Shoulders: bd press 4/10
Tri: tri ext. 3/10
Back: lat pulldown 4/10
Bi: barbell curl 3/10
Forearms: wrist curl 2/12
Quads: squat 4/10
Hams: lying leg curl 3/10
Calves: standing calves raise 3/10-20
Wedsday
chest: In. bench 4/10
Shoulders: Front raise 4/10
Tri: seated french press 3/10
Back: barbell row 4/10
Bi: barbell In. db curl 3/10
Forearms: reverse wrist curl 2/12
Quads: leg extension 4/10
Hams: stiff legged dead lift 3/10
Calves: seated calf raise 3/10-20
Friday
chest: De. fly 4/10
Shoulders: lateral raise 4/10
Tri: lying french press 3/10
Back: straight arm pull down 4/10
Bi: barbell ez-bar perch curl 3/10
Forearms: reverse grip arm curl 2/12
Quads: leg press 4/10
Hams: seated leg curl 3/10
Calves: donkey calf raise 3/10-20
so I've cut down to 175 from 191 naturally and now I want to bulk naturally.
stats:
19
5' 8''
175 at 14% bf
heres my workout its a full body workout that my friend and I have put together.
Please critiques and point out my errors so I can learn down the road.
thanks again.
Monday
chest: flat bd press (sets/reps) 4/10
Shoulders: bd press 4/10
Tri: tri ext. 3/10
Back: lat pulldown 4/10
Bi: barbell curl 3/10
Forearms: wrist curl 2/12
Quads: squat 4/10
Hams: lying leg curl 3/10
Calves: standing calves raise 3/10-20
Wedsday
chest: In. bench 4/10
Shoulders: Front raise 4/10
Tri: seated french press 3/10
Back: barbell row 4/10
Bi: barbell In. db curl 3/10
Forearms: reverse wrist curl 2/12
Quads: leg extension 4/10
Hams: stiff legged dead lift 3/10
Calves: seated calf raise 3/10-20
Friday
chest: De. fly 4/10
Shoulders: lateral raise 4/10
Tri: lying french press 3/10
Back: straight arm pull down 4/10
Bi: barbell ez-bar perch curl 3/10
Forearms: reverse grip arm curl 2/12
Quads: leg press 4/10
Hams: seated leg curl 3/10
Calves: donkey calf raise 3/10-20