Alright, so i just replaced the Bowflex with Powertec rack and FID bench. I'm 20, 177# 6'2 16% and currently cutting on a keto diet, with a target of 10%. I currently lift 3 days a week and do HIIT on the other 4.
So how do i make the best of those 3 days of lifting? I was thinking of doing 4-5 sets of each exercise, and 4 exercises a day. Something along the lines of what's listed below.
But since i'm new to free weights, i'm not sure if i missed anything, so please have a look and evaluate it. Also, please let me know if some exercises should be substituted for others, or absolutely anything else you can think of!
MONDAY
bench press (pecs / delts ant, triceps)
dip (triceps / delts ant, pecs, lats)
bicep curl (biceps / forearms)
reverse curl (forearms / biceps)
WEDNESDAY
ab crunch (abs, obliques)
oblique crunch (obliques)
shrug (traps)
chin-up (lats / pecs, biceps, forearms, traps)
FRIDAY:
squat (glutes, quads)
deadlift (glutes, quads)
calf raise (calves)
leg curl (hamstrings)
So how do i make the best of those 3 days of lifting? I was thinking of doing 4-5 sets of each exercise, and 4 exercises a day. Something along the lines of what's listed below.
But since i'm new to free weights, i'm not sure if i missed anything, so please have a look and evaluate it. Also, please let me know if some exercises should be substituted for others, or absolutely anything else you can think of!
MONDAY
bench press (pecs / delts ant, triceps)
dip (triceps / delts ant, pecs, lats)
bicep curl (biceps / forearms)
reverse curl (forearms / biceps)
WEDNESDAY
ab crunch (abs, obliques)
oblique crunch (obliques)
shrug (traps)
chin-up (lats / pecs, biceps, forearms, traps)
FRIDAY:
squat (glutes, quads)
deadlift (glutes, quads)
calf raise (calves)
leg curl (hamstrings)
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