Z
Zane A
Guest
Monday - Chest
Chest Dips or bench dip 4 MAX
Deep Push ups (with hands on dumbbells) 4 12
Dumbbell Flys 3 10
Bent Over Barbell Row 4 10
One Arm Dumbbell Row 4 10
Upright Row 3 8
Tuesday: Rest Day
Wednesday - Legs (including calves)
Squats 4 12,10,10,8
Dumbbell Lunges 3 6 on each leg
Deadlifts 3 10
Standing Calf Raise (holding dumbbell) 5 12,12,10,8,8
Thursday: Rest Day
Friday - Shoulders and Arms
Military Press 4 8-10
Dumbbell Lateral Raise 4 12
Bench Over Reverse Fly 4 12
Arms
Exercise Sets Reps
Barbell Bicep Curl 5 10
French Press 5 10
I'm 21 and weigh 85kg.
Is this a good workout routine and will it help me build some definition? It's pretty damn hard. Is it necessary to do every one of these exercises on each day as instructed, or is it acceptable to cut down a little to make things less intense for now? Also, how much time should I take to rest between sets, is about 40 seconds acceptable? Yeah I know I sound lazy.
Chest Dips or bench dip 4 MAX
Deep Push ups (with hands on dumbbells) 4 12
Dumbbell Flys 3 10
Bent Over Barbell Row 4 10
One Arm Dumbbell Row 4 10
Upright Row 3 8
Tuesday: Rest Day
Wednesday - Legs (including calves)
Squats 4 12,10,10,8
Dumbbell Lunges 3 6 on each leg
Deadlifts 3 10
Standing Calf Raise (holding dumbbell) 5 12,12,10,8,8
Thursday: Rest Day
Friday - Shoulders and Arms
Military Press 4 8-10
Dumbbell Lateral Raise 4 12
Bench Over Reverse Fly 4 12
Arms
Exercise Sets Reps
Barbell Bicep Curl 5 10
French Press 5 10
I'm 21 and weigh 85kg.
Is this a good workout routine and will it help me build some definition? It's pretty damn hard. Is it necessary to do every one of these exercises on each day as instructed, or is it acceptable to cut down a little to make things less intense for now? Also, how much time should I take to rest between sets, is about 40 seconds acceptable? Yeah I know I sound lazy.