Forums

Results 1 to 2 of 2
Page 1 of 1
Jump to page:
Jump To:
  • Posted On: 06-15-18, 8:44 pm (EDT) #1

    My 5 day split (Upper body. Lower body, Push, Pull, Leg)

    June 15, 2018, 8:44 pm

    Hello,

    I am assuming for you guys to determine if my routine is good enough for me you need to know some background of me with working out and dieting. So, I am a seventeen years old male, weighing at 153lbs, and measuring at 5'11. Two years ago, when I was 15, I weighed 312lbs and measure about the same height. In desperation of losing the weight, I ran on the Stairmaster for 10mins, and consume about 1700 calories daily, and did hardly any weightlifting. Finally, when I reached my lowest, 134lbs, I increased my daily calorie intake to 2100 calories and did very little cardio, so I can tighten my loose skin. However, all I manage to do is gain 19lbs and still look the same.

    Now, I realize that for me to really get the body that I always to dream of, I needed to follow a routine.

     

    My routine is something like this:

    Monday is an Upper body, where I focus on form and strength:

    1) Incline Dumbbell Press: 3-4 sets of 6-10reps

    2) Bent over Barbell row: 4 sets of 6 reps

    3) Shoulder press: 3 sets of 8-10 reps

    4)Bench press: 10 reps, then 3 sets of 6 reps

    5) Lat pulldowns: 3 sets of 10 reps

    6) Triceps Pushdown: 4 sets of 10 reps

    7) inclined bicep curl: 3 of 8-10reps.

     

    Tuesday is Lower body, where I focus on form and strength:

    1) Barbell Back Squat: 4 sets of 6-8 reps

    2) Romanian Deadlift: 3-4 sets of 8 reps [squeeze the quad]

    3) Leg Press: 3 sets of 10 reps

    4) Seated Leg curl: 4 sets of 10 reps

    5) Standing Leg calf raises: 4 sets of 8reps

    6) Run a mile in the treadmill [usually run a mile in 8mins]

     

    Wednesday is Push, where I focus on form and hypertrophy:

    1) seated Shoulderpress [3 sets, 8-10reps]
    2) Egyptian Lateral Rise [4 sets x 12-15 reps]
    3) Tricep Press down [4 sets x 12-15 reps]
    4) Static Dumbbell Holds [2 sets x 60 seconds hold]
    5) Incline Cable Fly: 3 sets of 12 reps
    6) chest press [20-30 reps,7 reps, 7 reps,6 reps, 3 reps]
    7) DB Skull Crusher [use as your last exercise; 4 sets 8-10reps]
    8) chest dip(practice)


    Thursday is Pull, where I focus on form and hypertrophy:

    1)seated cable row [flex hold for 2 secs; sit as straight as you can,3sets of 12reps]

    2)shrugs: 2 sets of 15 reps

    3) Bent Over Row: 4sets x 10-12reps

    4) Ez bar or normal bar curl: 3 sets x 8-10reps

    5) inclined bicep curl: 5 sets x 8-10rep

    6) Lat pulldown: 3 sets of 12 reps

    7) Pull up [Practice at the end of the session. stretch, stay at the hang position for a sec; 8-10reps]

     

    Friday is Leg, where I focus on form and hypertrophy:

    1) Seated Leg curls: 4 sets of 12 reps

    2) Barbell Back Squat: 4 sets of 10 reps

    3) Leg press: 3 sets of 15 reps

    4) Dumbbell step ups: 3 sets of 12 reps per leg

    5) 3-dimensional Lunge: 3 sets, until failure reps

    6) Standing Leg calf raises: 5 sets of 12 reps

    7)Run a mile in the treadmill [usually run a mile in 8mins]

     

    How I compose my routine is by getting the idea of an Upper body/ Lower body/ Push/ Pull/ Leg split from a youtuber. I decided the exercises by adding mostly compound exercises and few isolation exercises. Therefore, I don't know if my routine is good enough for me to gain lean muscle.

    Oh and my macros are: 2100 calories

                                        185 grams of protein (35%)

                                         264 grams of Carbs (50%)

                                         35 grams of fat    (15%)

     

  • Posted On: 06-16-18, 12:07 am (EDT) #2

    My 5 day split (Upper body. Lower body, Push, Pull, Leg)

    June 16, 2018, 12:07 am
    Posted by: FatToFit

    Hello,

    I am assuming for you guys to determine if my routine is good enough for me you need to know some background of me with working out and dieting. So, I am a seventeen years old male, weighing at 153lbs, and measuring at 5'11. Two years ago, when I was 15, I weighed 312lbs and measure about the same height. In desperation of losing the weight, I ran on the Stairmaster for 10mins, and consume about 1700 calories daily, and did hardly any weightlifting. Finally, when I reached my lowest, 134lbs, I increased my daily calorie intake to 2100 calories and did very little cardio, so I can tighten my loose skin. However, all I manage to do is gain 19lbs and still look the same.

    Now, I realize that for me to really get the body that I always to dream of, I needed to follow a routine.

     

    My routine is something like this:

    Monday is an Upper body, where I focus on form and strength:

    1) Incline Dumbbell Press: 3-4 sets of 6-10reps

    2) Bent over Barbell row: 4 sets of 6 reps

    3) Shoulder press: 3 sets of 8-10 reps

    4)Bench press: 10 reps, then 3 sets of 6 reps

    5) Lat pulldowns: 3 sets of 10 reps

    6) Triceps Pushdown: 4 sets of 10 reps

    7) inclined bicep curl: 3 of 8-10reps.

     

    Tuesday is Lower body, where I focus on form and strength:

    1) Barbell Back Squat: 4 sets of 6-8 reps

    2) Romanian Deadlift: 3-4 sets of 8 reps [squeeze the quad]

    3) Leg Press: 3 sets of 10 reps

    4) Seated Leg curl: 4 sets of 10 reps

    5) Standing Leg calf raises: 4 sets of 8reps

    6) Run a mile in the treadmill [usually run a mile in 8mins]

     

    Wednesday is Push, where I focus on form and hypertrophy:

    1) seated Shoulderpress [3 sets, 8-10reps]
    2) Egyptian Lateral Rise [4 sets x 12-15 reps]
    3) Tricep Press down [4 sets x 12-15 reps]
    4) Static Dumbbell Holds [2 sets x 60 seconds hold]
    5) Incline Cable Fly: 3 sets of 12 reps
    6) chest press [20-30 reps,7 reps, 7 reps,6 reps, 3 reps]
    7) DB Skull Crusher [use as your last exercise; 4 sets 8-10reps]
    8) chest dip(practice)


    Thursday is Pull, where I focus on form and hypertrophy:

    1)seated cable row [flex hold for 2 secs; sit as straight as you can,3sets of 12reps]

    2)shrugs: 2 sets of 15 reps

    3) Bent Over Row: 4sets x 10-12reps

    4) Ez bar or normal bar curl: 3 sets x 8-10reps

    5) inclined bicep curl: 5 sets x 8-10rep

    6) Lat pulldown: 3 sets of 12 reps

    7) Pull up [Practice at the end of the session. stretch, stay at the hang position for a sec; 8-10reps]

     

    Friday is Leg, where I focus on form and hypertrophy:

    1) Seated Leg curls: 4 sets of 12 reps

    2) Barbell Back Squat: 4 sets of 10 reps

    3) Leg press: 3 sets of 15 reps

    4) Dumbbell step ups: 3 sets of 12 reps per leg

    5) 3-dimensional Lunge: 3 sets, until failure reps

    6) Standing Leg calf raises: 5 sets of 12 reps

    7)Run a mile in the treadmill [usually run a mile in 8mins]

     

    How I compose my routine is by getting the idea of an Upper body/ Lower body/ Push/ Pull/ Leg split from a youtuber. I decided the exercises by adding mostly compound exercises and few isolation exercises. Therefore, I don't know if my routine is good enough for me to gain lean muscle.

    Oh and my macros are: 2100 calories

                                        185 grams of protein (35%)

                                         264 grams of Carbs (50%)

                                         35 grams of fat    (15%)

     

    Hey man. Congrats on all the weight loss! That is an amazing effort!!

     

    Your routine looks pretty sound, pretty solid. There is a good exercise selection in there, and for the most part everything seems balance. A couple of things to note...

     

    On your PULL and PULL days, I would start with a compound movement. On the leg day, do squats before leg curls. On the PULL day, do the bent-over row first. Even though you're going for hypertrophy, those are the foundational movements where I think it's more important to be doing them first so you can go as hard and heavy as possible, while looking for muscle growth.

     

    Then on your PUSH day, it would be OK to start with the shoulder press to focus more on the shoulders first, but then you have the chest press as the last exercise.. again it would probably be better to have that after your first 1 or 2 shoulder movements, and finish with tricep work.

     

    But those are minor things, overall it's a good routine. So by trying to tighten your loose skin, you're trying to add muscle now, right? Is 2100 calories enough to have you in a 250-500 calorie surplus to build muscle? And the fats are far too low in my opinion. I would suggest you try to double your fat intake.

Results 1 to 2 of 2
Page 1 of 1
Jump to page:
Jump To: