Jay_trieshard
Newbie
So my work is hectic and i just squeeze in workouts as i can i typically work 3 24 hour shifts and often times one or two of those 24 may turn into a 36 hour so i do full just because thats how i feel i get the most out of my workouts when i can usually only get in 3 days.
My workouts is typically
Day 1
Belt squat
2 warmup sets of 12 reps
4 sets heavy 8-12 reps
Bench press
1 warmup set 12 reps
4 sets 8-12 reps
Lat pulldowns
4 sets 8-12 rep
Chest fly (machine)
4 set 8-12
Tricep pushdown
3 set 8-12
Lateral raises
3 sets 8-12
Standing calf raise machine
3x8-12
Day 2
Bent over row (barbell)
1 warmup sets up set 12 rep
3 sets heavy 8-12
Leg press
1 warmup up set 12
4 sets 8-12
Romanian deadlift
3 set 8-12
Shoulder press
4 set 8-12
Leg extension
3x 8-12
Leg curl
3x 8-12
Cable crunch
3x 8-12
Day 3
Deadlift
4 x 8-12
Incline bench
4x8-12
T bar row
3x8-12
Lat pulldown (close grip)
4x8-12
Overhead extension
4x8-12
Preacher curl machine
3x8-12
Pec dec
3x8-12
Standing calf raise machine
3x8-12
I try to beat my reps or weight every week.
My calories are 1800 at the moment as im trying to reach 10% fat before summer vacation ha. And the macros i dont care much as long as i get 170g protein and enough carbs to keep my strength and energy in the gym. Any tips/ tricks you think would help gains or diet id love to learn
