Monday–Friday Program Monday – Push (Chest, Shoulders, Triceps) Barbell Bench Press – 5x5 (heavy, strength) Incline Dumbbell Press – 4x8-10 Overhead Press (Barbell or Dumbbell) – 4x6-8 Dumbbell Lateral Raises – 4x12-15 Cable Chest Fly – 3x12-15 Skull Crushers – 3x10-12 Rope Pushdowns – 3x12-15 Tuesday – Pull (Back, Biceps) Deadlift – 4x5 Weighted Pull-Ups (or bodyweight until strong) – 4x6-8 Barbell Rows – 4x8 Seated Cable Rows – 4x10-12 Face Pulls – 3x12-15 Barbell Curls – 3x8-10 Hammer Curls – 3x10-12 Wednesday – Legs Barbell Back Squat – 5x5 Romanian Deadlift – 4x8 Bulgarian Split Squats – 4x10 each leg Walking Lunges – 3x12 steps each leg Leg Press – 4x12 Standing Calf Raises – 5x15-20 Hanging Leg Raises – 3x12-15 Thursday – Push (Chest/Shoulders Focus) Overhead Press – 5x5 Incline Barbell Bench – 4x8 Arnold Press – 4x10 Chest Dips (weighted if possible) – 4x8-10 Upright Rows – 3x10-12 Dumbbell Lateral Raises – 3x15 Overhead Dumbbell Triceps Extension – 3x12 Friday – Pull (Back/Biceps Focus) Weighted Pull-Ups – 5x5 T-Bar Rows – 4x8 Lat Pulldowns – 4x10-12 One-Arm Dumbbell Rows – 4x10-12 each side Shrugs – 3x15-20 Incline Dumbbell Curls – 3x10-12 Concentration Curls – 3x12 Saturday & Sunday – RecoveryIs this good? I want to lose weight, not gain it.eating 2100 calories a week, im male 170cm balding, I am overweight, and fat and 80kg.Is this too much calories? and is the plan good? it's mon-fri weekend rest.
>>76585961>Is this too much calories?depends on how many calories you burn
>>76585961You're gonna die. Did you ever do weight training before? You need rest days.
This looks kinda like my split.Push Bench Press 3x6-8Incline Dumbbell Press 3x10-12Pec Deck 3x10-12Machine Chest Press 3x10-12Barbell Skullcrusher 3x10-12Overhead Cable Triceps Extension (Bar) 3x8-10Triceps Pressdown (Bar) 3x8-10PullWidegrip lat pull down 3x6-8Cable rows 3x6-8 Rope face pull 3x8-10One arm db row 3x12-15Reverse Pec Deck 3x10-12EZ Bar Curl 3x8-10Hammer Curl 3x8-10LegsBarbell Back Squat 3x6-8smith machine hip thrust 3x68machine hip abduction 3x12-15machine hip adduction 3x12-15leg curl 3x8-10leg extension 3x8-10UpperMachine Shoulder Press 3xFReverse Pec Deck 3x8-10Cable lat raise 3x10-12Incline Curl 3x8-10Incline Dumbbell Press 3x10-12Hammer Curl 3x8-10Barbell Skullcrusher 3x10-12Lowerromanian deadlift 3x6-8machine hip abduction 3x12-15machine hip adduction 3x12-15machine leg press 3x8-10machine calf press 3x15-20machine leg curl 3x8-10
