I need a workout plan!!
Hi I’m a 23 year old male, iv been lifting weights on and off for few years but never got actually BIG! I just workout at home iv got weight bench dumbells an that. I never had a proper workout plan I think that’s wer I’m going wrong, any ideas how to get a proper plan. I’ll be much aprecheated if you write back, thanks in advance!!
You should lift 4 days per week, 2 on, 1 off, 2 on, 2 off. Do chest, biceps, abs day 1…do quads, hams, calves day 2…OFF…do lats, low back and abs day 3…do shoulders, tris and calves day 4. Then 2 days rest. For chest, lats and quads do 4 exercises for 3 sets each. For shoulders and hams do 3 exercises for 3 sets each. For tris and bis do 2 exercises 3 sets each. For abs, low back and calves do 2 exercises for 2 sets each or 1 exercise for 3 sets. Reps for adding size should be around 8-10 for upper body and 11-15 for lower body. Every workout try and lift heavier than the one before for the same reps, or try and get the same weight for more reps. Every 4 wks change exercises or order of.
