M
muliiyo
New Member
- Jun 9, 2018
- 2
- 1
Hey guys, im 21y old, 176cm and 70kg.
I started to workout 5 months ago (was 63kg). My current aim is still to gain weight and build up mass. Now i would like to switch from a full body workout to a push and pull workout. I tried to make a workout plan and i would like to hear your opinion about it.
Split 1:
Elevated push ups 3x
Dips 3x
Incline db bench pr. 5 x 6-10
Military press 4 x 8-12
Db lateral raise 4 x 8-12
Db shrugs 3x 8-12
Db skull crushers 3x 8-12
Sit ups 3x
Split 2:
Bulgarian split squads 4 x 8-12
Leg press 4 x 8-12
Standing calve raises 4 x 8-12
Pull up (wide grip) 3 x
Bent over bb row 3 x 8-12
Deathlift 3 x 8-12
Seated cabel rows 3 x 8-12
Barbell curls 3 x 6-8
What do you guys think? Should i change or add something? Is one biceps/triceps exercise enough? What about the sequence?
Thanks for any help and answers
I started to workout 5 months ago (was 63kg). My current aim is still to gain weight and build up mass. Now i would like to switch from a full body workout to a push and pull workout. I tried to make a workout plan and i would like to hear your opinion about it.
Split 1:
Elevated push ups 3x
Dips 3x
Incline db bench pr. 5 x 6-10
Military press 4 x 8-12
Db lateral raise 4 x 8-12
Db shrugs 3x 8-12
Db skull crushers 3x 8-12
Sit ups 3x
Split 2:
Bulgarian split squads 4 x 8-12
Leg press 4 x 8-12
Standing calve raises 4 x 8-12
Pull up (wide grip) 3 x
Bent over bb row 3 x 8-12
Deathlift 3 x 8-12
Seated cabel rows 3 x 8-12
Barbell curls 3 x 6-8
What do you guys think? Should i change or add something? Is one biceps/triceps exercise enough? What about the sequence?
Thanks for any help and answers