Im 6’1" 19 years old and weigh 170 lbs.
Supplements: Cytogainer and soon to be taking Biotest BCAA
I take in around 3000-3500 calories a day, of mainly protein such as peanut butter and cytogainer. Some other facts on this are…
im trying to get to around 180, currently i can barbell bench press 175 for 5, Dumbbell flat bench press 70’s and incline 60’s, Dumbbell Curl 35’s, preacher curl 60lbs, standing barbell curl 80lbs (my wrist hurt A LOT when i do this excercise). I dont know how that information might help just thought giving you anything i could might give some more insight on where i am at right now.
I would like some feedback on this workout plan that I made, im not an expert so dont be too harsh.
Monday: Chest & Triceps & Shoulders
Superset 1: 5 x 5 Dumbbell Flat Bench Press
5 x 5 Dumbbell Flat Bench Fly
Superset 2: 5 x 5 Dumbbell Incline Bench Press
5 x 5 Dumbbell Incline Fly
Superset 3: 5 x 5 Close-Grip Bench
5 x 5 Overhead rope triceps extension
Superset 4: 5 x 5 Weighted Dips
5 x 5 Overhead Dumbbell extension
Shoulders: 1-arm Lateral Raise, barbell front raise, Seated Overhead dumbbell press
Tuesday: Back & Biceps & Abs
Superset 1: 5 x 5 Weighted Chin-Ups
5 x 5 Hammer Curls
Superset 2: 5 x 5 Preacher Curls
5 x 5 Dumbbell Curl
Superset 3: 5 x 5 T-bar rowing
5 x 5 Seated cable rowing
Superset 4: 5 x 5 Bent-over barbell rowing
5 x 5 Lat pulldown
Wednesday: Chest & Triceps & Shoulders
(No Supersets)
3 x 8 Barbell Bench Press
3 x 8 Barbell Decline Bench Press
5 x 5 Weighted Dips
5 x 5 Decline Tricep Extensions
5 x 5 Flat Bench Tricep Extensions
Shoulders: 1-arm Lateral Raise, barbell front raise, Seated Overhead dumbbell press
Thursday: Back & Biceps & Abs
Superset 1: 5 x 5 Weighted Chin-Ups
5 x 5 Hammer Curls
Superset 2: 5 x 5 Preacher Curls
5 x 5 Dumbbell Curl
Superset 3: 5 x 5 T-bar rowing
5 x 5 Seated cable rowing
Superset 4: 5 x 5 Bent-over barbell rowing
5 x 5 Lat pulldown
Friday: Legs
Superset 1: 5 x 5 Front Squat
5 x 5 Step-ups
Superset 2: 5 x 5 Deadlift
5 x 5 1-leg deadlift
Superset 3: 5 x 5 Natural Glute-ham raises
5 x 5 Leg Curls
Saturday: Chest & Biceps & Triceps
Superset 1: 5 x 5 Dumbbell Flat Bench Press
5 x 5 Dumbbell Flat Bench Fly
Superset 2: 5 x 5 Dumbbell Incline Bench Press
5 x 5 Dumbbell Incline Fly
Superset 3: 5 x 5 Weighted Chin-Ups
5 x 5 Hammer Curls
Superset 4: 5 x 5 Incline Dumbbell Curl
5 x 5 Preacher Curl
Superset 5: 5 x 5 Close-grip Bench
5 x 5 Weighted Dips
Sunday: Rest