Upperbody getting ripped...Lower body?
Hey guys. I've been working out for a while now and have gotten some pretty good results. I wanna continue and get stronger/bigger each day.
So far, I've worked: pecs, shoulders, back, biceps, and abs.
My typical workout would be bench press (straight or incline), machine flys (for pecs), chinups, and weighted situps.
2nd semester if coming up for me and I want to design a new workout for me and my friend. Specifically, I want to add more leg exercises. Problem is, there are no squat racks, deadlift bars/weights, and no leg press machine. There is however, a Smith Machine.
So far, I'm thinking of alternating upperbody groups and doing some leg work each day.
Monday
Bench Press (5 sets, 8-12 reps)
Machine Flys (3 sets, 8-12 reps)
Weighted situps (2 sets, 15 reps)
Smith Machine Squats (3 sets 6-10 reps)
Tuesday
Shoulder Press (3 sets, 8-12 reps)
Front Pull Downs (3 sets, 8-12 reps)
Weighted situps (2 sets, 15 reps)
Lunges (3 sets, 10-12 reps)
Wednesday
Incline Bench Press (5 sets, 8-12 reps)
Machine Flys (3 sets, 8-12 reps)
Weighted situps (2 sets, 15 reps)
Deadlifts (3 sets 6-10 reps)
Thursday
Chinups (3 sets, 8-12 reps)
Bent over rows (3 sets, 8-12 reps)
Weighted situps (2 sets, 15 reps)
Lunges (3 sets, 10-12 reps)
Friday
Incline Bench Press (5 sets, 8-12 reps)
Machine Flys (3 sets, 8-12 reps)
Weighted situps (2 sets, 15 reps)
Smith Machine Squats (3 sets 6-10 reps)
What do you think? I'm trying to build mass in my upper body and strength in my legs. I have about 40 min to work out each day. Let me know any suggestions you have. Thank you.
Hey guys. I've been working out for a while now and have gotten some pretty good results. I wanna continue and get stronger/bigger each day.
So far, I've worked: pecs, shoulders, back, biceps, and abs.
My typical workout would be bench press (straight or incline), machine flys (for pecs), chinups, and weighted situps.
2nd semester if coming up for me and I want to design a new workout for me and my friend. Specifically, I want to add more leg exercises. Problem is, there are no squat racks, deadlift bars/weights, and no leg press machine. There is however, a Smith Machine.
So far, I'm thinking of alternating upperbody groups and doing some leg work each day.
Monday
Bench Press (5 sets, 8-12 reps)
Machine Flys (3 sets, 8-12 reps)
Weighted situps (2 sets, 15 reps)
Smith Machine Squats (3 sets 6-10 reps)
Tuesday
Shoulder Press (3 sets, 8-12 reps)
Front Pull Downs (3 sets, 8-12 reps)
Weighted situps (2 sets, 15 reps)
Lunges (3 sets, 10-12 reps)
Wednesday
Incline Bench Press (5 sets, 8-12 reps)
Machine Flys (3 sets, 8-12 reps)
Weighted situps (2 sets, 15 reps)
Deadlifts (3 sets 6-10 reps)
Thursday
Chinups (3 sets, 8-12 reps)
Bent over rows (3 sets, 8-12 reps)
Weighted situps (2 sets, 15 reps)
Lunges (3 sets, 10-12 reps)
Friday
Incline Bench Press (5 sets, 8-12 reps)
Machine Flys (3 sets, 8-12 reps)
Weighted situps (2 sets, 15 reps)
Smith Machine Squats (3 sets 6-10 reps)
What do you think? I'm trying to build mass in my upper body and strength in my legs. I have about 40 min to work out each day. Let me know any suggestions you have. Thank you.
Last edited: