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Training Plan

  • 26-05-2014 05:20PM
    #1
    K09
    Registered Users, Registered Users 2 Posts: 649 ✭✭✭


    Hi,

    I am looking to build muscle. I am 5' 11". Currently 81kg and want to get to 90kg of lean muscle.

    Below is a 3 day plan I am drawing up. Do I have the right combinations for each session?
    Any recommendation for sets/reps? I am limited to 50min each session.

    Thanks!

    Legs:
    1) Back Squats
    2) Front Squats
    3) Calf Raise
    4) Leg Curl
    5) Split Squats/Lunges

    Chest:
    1) Bench
    2) Dumbell shoulder press
    3) Traps
    4) One-Arm Row

    Back/Arms:
    1) Deadlift
    2) Bicep Curls
    3) Chin-Ups
    4) Pullover
    5) Lat Pulldown


Comments

  • #2
    runawaybishop
    Registered Users, Registered Users 2 Posts: 9,541 ✭✭✭runawaybishop


    Are you a beginner? Why not use an established 3 day full body program like stronglifts or starting strength.


  • #3
    K09
    Registered Users, Registered Users 2 Posts: 649 ✭✭✭K09


    runawaybishop wrote: »
    Are you a beginner? Why not use an established 3 day full body program like stronglifts or starting strength.

    No. Not a beginner. Been training in gym for 5 years now. Would like to see better progress though.


  • #4
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Save yourself a ton of hassle - go do this; http://revolutionfitness.ie/free6weektransformation


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