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%)