Need workout routine please (10 pts)?
ok, I just recently got equipment for dips, leg raises, pullup bar and medicine ball. i need a workout routine that will get ripped and build muscle...
ok, I just recently got equipment for dips, leg raises, pullup bar and medicine ball. i need a workout routine that will get ripped and build muscle. I was doing 3 sets of 30 varied puhups, 30 sit-ups, 20 bodyweight squats and lunges, 10 single legged squats, 30 jumping jacks and 30 sec plank almost every other day. Im not really seeing much definition from this but I'm getting stronger and I want a routine to get visible results. I don't take any supplements but I
do eat protein based foods like eggs and oatmeal.
btw I'm 17 and 140 lbs, thin
and I'm trying to define my chest and abs first and foremost thx
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Well, I’d start by setting my sights on gaining 5 pounds of muscle and create a “cycle” for this (for this we’ll say a 30 day cycle from the time you begin ingesting the proper amount of protein and creatine). So to get you to 145 pounds lean, let’s make sure you consume at the very least 145 grams of protein daily, and 5 grams creatine(2.5 pre and post workout and around the same time on off day). You can divide this ideally by consuming equal portions at roughly every 3 hours, and you should never be exceedingly full, nor should you ever become hungry (use protein shakes at especially 45 minutes pre work out, and within 15 minutes post work out, and stay consistent with diet despite days off).
Next is training. To make this 30 day cycle work for you, you will have to train consistently for the duration. If you seriously want to make gains, you will have to really revamp that workout of yours, which looks to be more like a warm up or just calisthenics.
Here’s an example with what you have available: Day 1: 5 sets of 30 body weight squats, 5 sets of 15 2-count lunges, Day 2: 5 sets of 30 wide (elbows lined with shoulders) push ups, 5 sets of 30 narrow (elbows against the body) push ups, 5 sets of 20 deep dips, (no bouncing on push ups nor dips, nice, slow and controlled only), Day 3: 5 sets of 8-10 pull ups (or most you can to completion)…….the next 3 days you repeat, then 1 day off.
Daily:10 sets of 20 sit-ups, 50 3-count jumping jacks, 15 minutes cardio