1 Post(s)
Gender: Male
Goal: Gain Muscle
Date Joined: August 8, 2019
Hello!
Ive been going to the gym consistently for a year now (I was badly "cutting" for about four months") but dont see as much muscle gains. I recently modified my routine because I think I was doing too much in the gym. I have a 4-day upper/lower routine. Please let me know if this routine is fine. Thank you.
- Age - 33
- Height - 6ft
- Weight - 175lbs
- Bodyfat % - dont know,prob 10-15%
- Goal (Muscle Gain, Weight Loss, Strength Gain, etc) - muscle gain
- How long you have been exercising - this month I turn one year in the gym. (four of those months I was "cutting")
- Daily calories - 2700
- Daily macros in grams (protein - 175g, carbs - 350g, fat - 75g)
Routine:
upper body
Bench press 4x12
Incline bench press 2x12
Wide grip pull-up 3x8-10
Barbell row 3x12
Barbell curl 2x12
Rope tricep extension 3x12
Side lateral raise 3x12
Dumbbell shrugs 3x12
Lower body
Squats 4x10
Leg press 3x10
Leg extension 2x10
Standing calf raise 3x10
Stiff leg Deadlifts 3x10
Dumbbell side bend 3x10
Leg curl 3x10
Abs