Hi, I'm a skinny guy (~120lbs) who just joined a gym and have been going consistently for the past few weeks. However, I wasn't really following a specific program, which I feel is hindering my progress. I just downloaded an app called Progression, which is a fitness tracker that contains a number of programs. The program I'm interested in is detailed below:
Traditional Bodybuilding Split
Three workouts a week, with one rest day in between, and the weekend off.
Day 1: Shoulders, Chest, and Triceps
- 2x6-12 Decline Dumbbell Bench Press
- 2x6-12 Dumbbell Shoulder Press
- 2x6-12 Machine Chest Press
- 2x6-12 Cable Side Raise
- 2x6-12 Single-Arm Dumbbell Overhead Press
- 2x6-12 Cable Pushdown (With Bar Handle)
Day 2: Legs
- 2x6-12 Barbell Squat
- 2x6-12 Dumbbell Lunge
- 2x6-12 Machine Leg Press
- 2x6-12 Machine Leg Curl*
- 2x6-12 Machine Leg Extension*
- 2x6-12 Machine Calf Raise
Day 3: Back, Biceps, and Abs
- 2x6-12 Barbell Deadlift
- 2x6-12 Bent-Over Barbell Row
- 2x6-12 Bent-Over Dumbbell Row
- 2x6-12 Machine Hyperextension*
- 2x6-12 Machine Lat Pulldown
- 2x6-12 Barbell Curl
- 2x6-12 Dumbbell Curl
- 2x6-12 Cable Crunch
(note: marked with asterisks are the exercises I cannot perform as of right now, either due to inability or lacking equipment. Recommendations for substitutions would be highly appreciated.)
Should I stick with the program? Any advice or additions/subtractions from the program are highly appreciated. Thanks!
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