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trying2grow101
New member
First off i'm 6'3 205 lbs 20 years old i'm actually an mostly ectomorph but i have good size because of some "sups" i took about a year ago. But i need to see if i'm on the right track with my workout so what i've been doing is and if needed i weighed 175 before the "sups"
day 1
bench 10/8/6/3 reps on starting at 135lbs usually ending around 240 lbs
incline bench 10/6/3
chest flyes flat 10/10/10 reps
chest flyes incline 10/10/10 reps
preacher curls, curl bar, and standing dumbell curls 10/10/10 reps
2 off days
day 2
lat pull downs 10/10/10/10 reps
seated rows 10/10/10/10
bent over rows 10/10/10
shrugs 15/15/15
seated and standing calf raises usually 15 or 20 reps as many sets as it takes
tricep press downs w/ rope 10/10/10/10
tricep kick backs 10/10/10
skull crushers 10/10/10
sit ups 100
off day
day 3
i'm really weak on legs
squats 5/5/5/5/5/5 starting at 155 lbs ending around 285 lbs
hack squat 10/10/10
leg press 10/10/10
leg extensions 10/10/10
day 4
shoulder side raises 10/10/10/10
upright rows 10/10/10
shrugs 15/15/15/15
seated and standing calf raises usually 15 or 20 reps as many sets as it takes
sit ups 100
thanks for any advice you guys can give
and i take about 50 grams of protein after every workout and eat as much food as possible
day 1
bench 10/8/6/3 reps on starting at 135lbs usually ending around 240 lbs
incline bench 10/6/3
chest flyes flat 10/10/10 reps
chest flyes incline 10/10/10 reps
preacher curls, curl bar, and standing dumbell curls 10/10/10 reps
2 off days
day 2
lat pull downs 10/10/10/10 reps
seated rows 10/10/10/10
bent over rows 10/10/10
shrugs 15/15/15
seated and standing calf raises usually 15 or 20 reps as many sets as it takes
tricep press downs w/ rope 10/10/10/10
tricep kick backs 10/10/10
skull crushers 10/10/10
sit ups 100
off day
day 3
i'm really weak on legs
squats 5/5/5/5/5/5 starting at 155 lbs ending around 285 lbs
hack squat 10/10/10
leg press 10/10/10
leg extensions 10/10/10
day 4
shoulder side raises 10/10/10/10
upright rows 10/10/10
shrugs 15/15/15/15
seated and standing calf raises usually 15 or 20 reps as many sets as it takes
sit ups 100
thanks for any advice you guys can give
and i take about 50 grams of protein after every workout and eat as much food as possible
