biggest ragu
roid curious
Ok, so I joined this site and it has been a wealth of knowledge. I'd like some assistance on my workout itself. My goals are to drop this fat I'm holding (6'4, 238lbs, about 21.5-24% BF), but ultimately I want to add muscle. I'm working the diet out now. I lift 4-5 days a week. Here's where I'm currently at, been lifting this way for two months.
Monday: Chest.
1. Flat bench press. I work out alone, so I use a smith machine. I start with a warm up set, then go heavier and heavier til I can only do one, then ramp back down til I can squeeze out around 10 again.
2. Incline bench. Usually 3 sets, 10ish reps. I use as heavy as I can, to get about 10.
3. Decline. 3 sets, 10 reps.
4. Flat bench flys. 3 sets, 10 reps.
5. Cable X-overs
6. Machine Flys
Tues: Arms. I superset Bi's and Tri's. I knock out a set of Bi's, go staright to Tri's, then rest and repeat.
1. EZ Bar Curls. 3 sets 10 reps
2. Close Grip Bench Press. 3 sets of 10
3. Hammer Dumb Bell Curls. 3 sets of 10
4. Skull Crushers. 3 sets of 10
5. Reverse EZ Bar Curls. 3 sets of 10
6. Dumbbell Kickbacks. 3 sets of 10
7. Some sort of cable work for Bis, and then tri's.
Wed. Maybe light leg work. I have a bad knee, and frankly I'm afraid of jacking it up again.
Thurs. Shoulders.
1. Overhead Barbell Press. 3 Sets, 10 reps
2. Overhead Dumbbell Press. 3 sets of 10
3. Heavy Upright Rows. 3 sets of 10
4. Barbell Shrugs. 3 sets of 10
4. Dumbbell Lat Raises. 3 sets of 10
5. Some Cable work
Fri. Back
1. Deadlift. As heavy as I can, usually 3 or 4 sets
2. Bent Over Barbell Rows. 3 sets of 10
3. Good Mornings. 3 sets of 10
4. Cable Pull Downs. 3 sets of 10.
Any help would be appreciated. Ultimately adding muscle is the main goal. Thanks
Monday: Chest.
1. Flat bench press. I work out alone, so I use a smith machine. I start with a warm up set, then go heavier and heavier til I can only do one, then ramp back down til I can squeeze out around 10 again.
2. Incline bench. Usually 3 sets, 10ish reps. I use as heavy as I can, to get about 10.
3. Decline. 3 sets, 10 reps.
4. Flat bench flys. 3 sets, 10 reps.
5. Cable X-overs
6. Machine Flys
Tues: Arms. I superset Bi's and Tri's. I knock out a set of Bi's, go staright to Tri's, then rest and repeat.
1. EZ Bar Curls. 3 sets 10 reps
2. Close Grip Bench Press. 3 sets of 10
3. Hammer Dumb Bell Curls. 3 sets of 10
4. Skull Crushers. 3 sets of 10
5. Reverse EZ Bar Curls. 3 sets of 10
6. Dumbbell Kickbacks. 3 sets of 10
7. Some sort of cable work for Bis, and then tri's.
Wed. Maybe light leg work. I have a bad knee, and frankly I'm afraid of jacking it up again.
Thurs. Shoulders.
1. Overhead Barbell Press. 3 Sets, 10 reps
2. Overhead Dumbbell Press. 3 sets of 10
3. Heavy Upright Rows. 3 sets of 10
4. Barbell Shrugs. 3 sets of 10
4. Dumbbell Lat Raises. 3 sets of 10
5. Some Cable work
Fri. Back
1. Deadlift. As heavy as I can, usually 3 or 4 sets
2. Bent Over Barbell Rows. 3 sets of 10
3. Good Mornings. 3 sets of 10
4. Cable Pull Downs. 3 sets of 10.
Any help would be appreciated. Ultimately adding muscle is the main goal. Thanks