I’ve lurking for a while and just registered the other day. I started out last September at my school’s gym with no real program. I just went through the machines a few times a week, wasn’t eating enough, and did a ton of cardio. I started reading up on things and in January I got serious about lifting.
My first routine was M,T,Th,F. Chest, back, legs, and arms. I used cables and machines for back, machines for legs, and dumbells for everything else. I changed up my routine in May and am now taking a week off and looking for a new routine. When I started in January I weighed 142 and now am at 167. I am 5’9" tall. I gained a little fat, but I’m not worried about it until I get bigger.
Current routine:
-Monday- chest/triceps/abs
flat bench press 3x5
incline bench or db press 3x8
machine fly 3x8
skull crushers 3x6
seated tricep extension 3x8
close grip bench 3x8
decline crunches 2x25
leg raises 3x5
-Wednesday- shoulders/legs
military press 3x6
later raise 3x8
front raise 3x8
squats 1x10, 3x5, 1x10
calf raises(seated or standing) 3x15
leg curl 3x8
db shrugs 3x10
sometimes end with leg extensions
-Friday- back/biceps
bent over barbell row 3x8
rackpull 3x6
weighted chins or pullups 3x6
seated db curls 3x6
preacher curl or reverse curl 3x8.
Sometimes end with a set chins or pullups.
For cardio I ride a road bike 5-15 miles a week and ride a bmx bike.
My diet is something like this.
Breakfast-
Peanut butter toast and a yogurt, oatmeal and some sausage, or eggs and sausage. Usually with water or milk and a multi vitamin.
Snack- protein bar or protein shake
Lunch- ham or turkey sandwhick with chees, fruit, some vegetable and water or milk.
Snack- 1 or two of the following: granola bar, spoonful of peanut butter, beef jerky, cheese stick
Supper- Some kind of meat with a side, fruit, and vegetable. Glass of milk
Snack- protein shake or can of tuna
I feel like I just wrote a book ,but thanks for any suggestions on a new routine or anything in general. My goal is to be a lean 180-190. Who knows though if I make it there my goal may be set farther.