This is a routine that I want to try out from now until the summer. Obviously I will change it up from time to time so my body doesn't get too use to it. I've only been lifting for about 6 weeks so I'm fairly new.
My main goal is basically to get one of those dream bodies they show on t.v. Ripped abs, larger chest, bigger arms etc.
I'm currently 5'5 135 lbs. I would probably describe myself as a hard gainer because I've been 130-135lbs for the last 5 years (i'm 19 right now). Right now I'm not on any supplements just on a low fat, high-protein diet. Please add any suggestions to routine or anything else you think will help me out.
Day 1 Chest & Triceps Weight Lifted
Flat Bench Press w/ Straight Bar
1 easy warm-up set for 10 reps ______
1 slightly heavier set for 6 reps ______
1 even heavier set for 3 reps ______
2 heavy sets for 4-6 reps(want to reach failure in this range) ______ _____
Dumbbell Flat Bench Chest Press
1 moderately heavy set of 6 reps _____
(no need to go light and warm-up again)
2 heavy sets of 4-6 reps _____ _____
DIPS ON THE DIP MACHINE (go all the way down)
2 sets w/ bodyweight
Lying Tricep Extensions
1 warm-up set of 8-10 reps ______
1 moderately heavier set of 6-8 reps ______
2 heavy sets of 4-6 reps ______ ______
Standing Tricep Pushdowns on Cable Machine
1 moderately heavy set of 6-8 reps ______
2 heavy sets of 4-6 reps ______
Day 2- Cardio
Choose one of the following:
Stairmaster, Treadmill, jogging outside, bicycle, aerobics class (one that moves constantly for 20-30
minutes)
30 minutes TOTAL
5 minute warm-up
20 minute intense cardio (make sure you are WORKING HARD)
5 minute cool-down DISTANCE TRAVELLED _______
Day 3 Legs, Shoulders & Abs
Cybex Seated Leg Extension
2 warm-up sets of 10 reps _____
Squats on Smith Machine
1 warm-up of 10 reps _____
1 moderately heavier set of 6 reps _____
2 heavy sets of 4-6 reps _____ _____
Calf Presses on Calf Machine
1 warm-up set of 8 reps ______
1 moderately heavy set of 6-8 reps ______
2 heavy sets of 4-6 reps ______ ______
Seated Military Press On Smith Machine
1 warm-up set of 10 reps ______
1 moderately heavy set of 6-8 reps ______
2 heavy sets of 4-6 reps ______ ______
Dumbbell lateral raises to the FRONT
1 moderately heavy set of 6-8 reps ______
2 heavy sets of 4-6 reps _____ ______
Weighted cable Crunches
1 warm-up set of 10 reps ______
2 heavy sets of 10-15 reps ______ ______
Day 4-Cardio
30 minutes
5 minute warm-up
20 minute intense
5 minutes cool-down DISTANCE TRAVELLED ______
Day 5- Back & Biceps
Cable Pulldowns to the Front
1 warm-up set of 8-10 reps ______
1 moderately heavy set of 6-8 reps ______
2 heavy sets of 4-6 reps ______ ______
Seated Cybex Back Row
1 moderately heavy set for 6-8 reps ______
2 heavy sets of 4-6 reps ______ ______
Smith Machine Barbell Shrugs
1 moderately heavy set of 6-8 reps ______
2 heavy sets of 4-6 reps ______ ______
Standing Alternate Dumbbell Curls
1 warm-up set of 8-10 reps ______
1 moderately heavier set of 6-8 reps ______
2 heavy sets of 4-6 reps ______ ______
Standing Straight Bar Curls
1 moderately heavier set of 6-8 reps ______
2 heavy sets of 4-6 reps ______ ______
My main goal is basically to get one of those dream bodies they show on t.v. Ripped abs, larger chest, bigger arms etc.
I'm currently 5'5 135 lbs. I would probably describe myself as a hard gainer because I've been 130-135lbs for the last 5 years (i'm 19 right now). Right now I'm not on any supplements just on a low fat, high-protein diet. Please add any suggestions to routine or anything else you think will help me out.
Day 1 Chest & Triceps Weight Lifted
Flat Bench Press w/ Straight Bar
1 easy warm-up set for 10 reps ______
1 slightly heavier set for 6 reps ______
1 even heavier set for 3 reps ______
2 heavy sets for 4-6 reps(want to reach failure in this range) ______ _____
Dumbbell Flat Bench Chest Press
1 moderately heavy set of 6 reps _____
(no need to go light and warm-up again)
2 heavy sets of 4-6 reps _____ _____
DIPS ON THE DIP MACHINE (go all the way down)
2 sets w/ bodyweight
Lying Tricep Extensions
1 warm-up set of 8-10 reps ______
1 moderately heavier set of 6-8 reps ______
2 heavy sets of 4-6 reps ______ ______
Standing Tricep Pushdowns on Cable Machine
1 moderately heavy set of 6-8 reps ______
2 heavy sets of 4-6 reps ______
Day 2- Cardio
Choose one of the following:
Stairmaster, Treadmill, jogging outside, bicycle, aerobics class (one that moves constantly for 20-30
minutes)
30 minutes TOTAL
5 minute warm-up
20 minute intense cardio (make sure you are WORKING HARD)
5 minute cool-down DISTANCE TRAVELLED _______
Day 3 Legs, Shoulders & Abs
Cybex Seated Leg Extension
2 warm-up sets of 10 reps _____
Squats on Smith Machine
1 warm-up of 10 reps _____
1 moderately heavier set of 6 reps _____
2 heavy sets of 4-6 reps _____ _____
Calf Presses on Calf Machine
1 warm-up set of 8 reps ______
1 moderately heavy set of 6-8 reps ______
2 heavy sets of 4-6 reps ______ ______
Seated Military Press On Smith Machine
1 warm-up set of 10 reps ______
1 moderately heavy set of 6-8 reps ______
2 heavy sets of 4-6 reps ______ ______
Dumbbell lateral raises to the FRONT
1 moderately heavy set of 6-8 reps ______
2 heavy sets of 4-6 reps _____ ______
Weighted cable Crunches
1 warm-up set of 10 reps ______
2 heavy sets of 10-15 reps ______ ______
Day 4-Cardio
30 minutes
5 minute warm-up
20 minute intense
5 minutes cool-down DISTANCE TRAVELLED ______
Day 5- Back & Biceps
Cable Pulldowns to the Front
1 warm-up set of 8-10 reps ______
1 moderately heavy set of 6-8 reps ______
2 heavy sets of 4-6 reps ______ ______
Seated Cybex Back Row
1 moderately heavy set for 6-8 reps ______
2 heavy sets of 4-6 reps ______ ______
Smith Machine Barbell Shrugs
1 moderately heavy set of 6-8 reps ______
2 heavy sets of 4-6 reps ______ ______
Standing Alternate Dumbbell Curls
1 warm-up set of 8-10 reps ______
1 moderately heavier set of 6-8 reps ______
2 heavy sets of 4-6 reps ______ ______
Standing Straight Bar Curls
1 moderately heavier set of 6-8 reps ______
2 heavy sets of 4-6 reps ______ ______
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