My workout log

I will update this at the end of each week with a picture and update my lift amounts.





Week 1 upper body

Incline bench
reps:12-15
sets:4
weight:25 lbs
rest between sets:30 secs

seated row
reps:12-15
sets:4
weight:35 lbs
rest between sets:30 secs

preacher curl
reps:12-15
sets:4
weight:20 lbs
rest between sets:30 secs

tricep pull down
reps:12-15
sets:4
weight:20 lbs
rest between sets:30 secs

regular bench press
reps:12-15
sets:4
weight:20 lbs
rest between sets:30 secs

rear delt fly
reps:12-15
sets:4
weight:10 lbs
rest between sets:30 secs

seated hammer curl
reps:12-15
sets:4
weight:20 lbs
rest between sets:30 secs

overhead tricep extension
reps:12-15
sets:4
weight:15 lbs
rest between sets:30 secs

Core workout

Stretch


Week 1 lower body


Squats
reps:10
sets:5
weight:90 lbs
rest between sets:30-45 secs

Lunges
reps:12
sets:5
weight:15 lbs
rest between sets:30-45 secs

Calf Raise single leg
reps:25
sets:3
weight:
rest between sets:30-45 secs

Hamstring curls
reps:12
sets:3
weight: 10 lbs
rest between sets:30-45 secs

Ball sit
reps:1
sets:3
weight: hold for 1 min
rest between sets:30-45 secs

Angle holds
reps:1
sets:1
weight: hold 30 secs
rest between sets:30-45 secs

Split leg holds
reps:1
sets:1
weight: hold 45 secs
rest between sets:30-45 secs

Sit up holds
reps:15
sets:1
weight: hold each rep for 3 secs
rest between sets:30-45 secs

Stretch



Week 1 full body

Side raises
reps:10
sets:3
weight: 12 lbs
rest between sets:30-45 secs

Front raises
reps:10
sets:3
weight: 12 lbs
rest between sets:30-45 secs

Rear delt fly
reps:10
sets:3
weight: 10 lbs
rest between sets:30-45 secs

Tricep pull down
reps:10
sets:3
weight: 20 lbs
rest between sets:30-45 secs

Machine curls
reps:10
sets:3
weight: 25 lbs
rest between sets:30-45 secs

Lunge to squat
reps:12
sets:3
weight: 15 lbs
rest between sets:30-45 secs

Dead lift
reps:12
sets:3
weight: 80 lbs
rest between sets:30-45 secs

Rows
reps:12
sets:3
weight: 40 lbs
rest between sets:30-45 secs

Core workout

Stretch

 

What are your goals? If you want to build mass lower the reps, gl

 

8-12 rep range for upper body.

10-20 for lower body, whichever works better for you.

More important than all of it, is eating tbh. Good to see you're being honest with the lifts. See too many people these days frauding about their lifts when they start, like 180 pound bench for 12 reps and stuff lol. Keep at it, and keep it real

 

Looks fine, good luck.

 

I'm trying to build up my muscles. My trainer is having me do lots of reps to fatigue the muscles out completely by the end of the reps.

Thanks also for bench press I don't use a bar I use weights

Thanks!

 

For optimal muscle hypertrophy, a rep range of between 6-10 is the best in my opinion. Traditionally, people will generally say 2-5 reps is for strength 6-12 reps for muscle, and 12+ reps for endurance.

If you want to gain muscle, I'd advise doing 8 reps for most of your exercises. If your reps are too high, that means you'll be using less weight. If you use less weight, progressive overload becomes slightly harder (meaning slower muscle growth), but also your muscles will take on endurance type characteristics because the type-1 fibres are likely to grow more.

Don't listen to your trainer about doing 15 reps, that's too much. You will gain more muscle by increasing the weight to a rep range where you can do between 6-10. How I like to do it is start at 6, then work your way up to 10 over a couple workouts. When you can do 10, increase the weight (Exercise dependent).

 

I will be working out with him today I will se what he says to do today then ill update this thread.

 

Just got done doing my upper body workout I did 10 reps today with each set.

 

I worked out again today I will add all the stuff I did here on Friday.

 

Bullshit. Typical beginners mistake. What? You'd probably say when cutting do more reps to get more cuts right?

Just go for 10 reps. Workout with perfect form and control the negative, after 4 weeks change it up and try a week of 5x5 just to gain some extra strength so that you could go back after that to training heavier, this is great to hit a plateau and to keep on constantly growing. Also please take longer rest then 30, failure is not needed. I'd recommand 60-90.

http://www.youtube.com/watch?v=m8wZNGL4iA4 can learn you allot. Best of luck

 

Thanks for the tips!

 

Nice bathroom you got there

But anyways, good luck!

 

Update?

 

I have been too lazy to type up all the numbers I just finished my first month of workouts I will update this when I get a chance.

 

work out plan looks good good luck!