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alex531
alex531 g Alejandro Chavez
1 Post(s)
1 Post(s) Gender: Male Goal: Gain Muscle Date Joined: August 8, 2019
Posted

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.

  1. Age  - 33
  2. Height - 6ft
  3. Weight -  175lbs
  4. Bodyfat % -  dont know,prob 10-15%
  5. Goal (Muscle Gain, Weight Loss, Strength Gain, etc) - muscle gain
  6. How long you have been exercising - this month I turn one year in the gym. (four of those months I was "cutting") 
  7. Daily calories  - 2700
  8. 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 

 

 

muscular strength
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