(M/6’1”/20/160lbs to 183lbs) 3 Month Progression of a Beginner
Hey everybody, lately used to be the primary time since I set to work out that any person has commented on my beneficial properties so I figured it might be a excellent time to proportion a little development publish.
I’ve at all times been an athletic particular person however by no means had any earlier hobby within the fitness center or want to get more potent. Luckily, one of my very long time buddies satisfied me to tag in conjunction with him in early December of 2018 and because then I’ve been going between four & five occasions a week over the route of the final 3 months.
When I began in Early December I weighed in at 160lbs which used to be the load I had constantly maintained over the previous couple of years. As of March 13th I now weigh 183lbs and plan on proceeding to acquire weight till I hit 190. I’m recently in school so In phrases of what I devour it’s just about no matter I’ve get entry to to and there’s now not a lot consistency outdoor of eggs, yogurt, and protein shakes which I’ve on a day-to-day foundation. I goal for roughly 3000 energy a day (beautiful blank) and don’t give consideration to a lot else.
Being new to the fitness center I’m nonetheless studying however since I began I’ve been working a 3 day push/pull/leg cycle which I take a damage from on day 4 after which repeat.
Day 1: Chest and Triceps
• Flat Dumbbell Bench Press: 3×10 •High Cable Flys – 3×10 •Chest Press Machine – 3×10 •Incline Dumbbell Press -3×10
•Standing Overhead Cable Extensions 3×10 •Triceps Cable Rope Pushdown – 3×10 •Skull crushers – 3×10 •Assisted Dips – 3×10
Day 2: Back and Biceps
•Bent over Barbell Rows – 3×10 •Seated Cable Row – 3×10 •Cable Lat Pulldown – 3×10 •Close Grip Pulldown – 3×10
•Incline Dumbbell Hammer Curl – 3×10 •Alternating Dumbbell Bicep Curl – 3×10 •Standing Cable Bicep Curls – 3×10 •EZ Bar Curls – 3×10
Day 3: Legs and Light Shoulders
•Leg press – 6×10 •Dumbbell Lunges – 3×10 •Calf Raises – 3×20 •Squat 3×10
•Barbell Overhead Press – 3×10 •Dumbbell Shoulder Press – 3×10 •Side Lateral Raise – 3×10
Day four: Off
Day five: Repeat
The units and reps indexed above aren’t set in stone. I’m at all times making an attempt to carry my weight and can decrease reps as wanted to reach no matter targets I’ve set for that exercise. As discussed earlier than I additionally change the workouts I do relatively ceaselessly as I proceed to be informed and experiment to see what I love highest. This is solely a elementary regimen I used to be offered to through my good friend and I’ve used it as a guiding principle right through those first few months.
I don’t have get entry to to loose weights at my fitness center however I’m hoping to transfer quickly so I will be able to transfer into bench press and squats as neatly. This neighborhood has been a nice useful resource for me and I do know this publish isn’t the gold usual however I sought after to proportion my revel in this a long way. Apologizes if my formatting is rubbish (on cellular) and my regimen is trash.