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xVSC g Varendra Chuneelall
2 Post(s)
2 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted

Thanks to Scott, I was motivated to start trying to gain lean muscle and overall fitness (stamina, speed, strength etc). I made a workout based on the barbell and weights that I'm limited to at home. Is this workout effective?

 

Day 1: Lower Body

 

15 minutes running

Barbell Calf Raises (Both Sitting and Standing) 4 x 15 each

Barbell Squats 4 x 15

Weighted Russian Twists 4 x 15

Bodyweight Bicycle Crunches 4 x 15

Weighted Hip Abductions 4 x 15

Barbell Good Mornings (Trying to learn proper form for Power Cleans so they can replace this) 4 x 15

Bodyweight Bridges 4 x 15

Barbell Deadlifts (Stiff-leg) 4 x 15

15 minutes running

 

Day 2: Upper Body

 

15 minutes running

Barbell Curls (Both Overhand and Underhand for Forearms/Brachs and Biceps) 3 x 10

Barbell Bench Press 4 x 15

Barbell Shrugs 4 x 15

Barbell Rows (Bent Over, Overhand) 4 x 15

Barbell Military Press (Sitting) 3 x 10

Barbell Skullcrushers 3 x 10

Barbell Wrist Curls 4 x 15

15 minutes running

 

The set and rep ranges are based on my ability to do the exercise with proper form and full range of motion. They'll increase when my body becomes accustomed to lifting and gains muscle. I'd appreciate if they're still critiqued so I can know what I should do for max effectiveness. The days are alternated, with Thursday being my sole rest day due to my protein intake being slightly lower.

 

17 yrs old, 120 lbs, 5 ft. 10 inches tall, approximately 120g protein, 100g carbs and 75g fat daily, been trying this workout for only a week.

 

Rishi_Ramsamooj
Rishi_Ramsamooj g Rishi Ramsamooj
140 Post(s)
140 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2013
Posted

I love this .sounds really instense!! How many days do you this a week? And as far as your meal plan is concerned a I would raise up the protein to at least 170 grams.

18 years old Training for aesthetic athletics No roids just rage Majoring in business management Changing people's lives
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Rishi_Ramsamooj

I love this .sounds really instense!! How many days do you this a week? And as far as your meal plan is concerned a I would raise up the protein to at least 170 grams.

Nice Varendra! You really kicked it up HARDCORE!!!

 

But I agree with Rishi, defintely kick your protein up a bit higher. 170grams minimum

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