How is my workout routine? I'm 5'10 135 pounds trying to get a lean muscular body.

[MAPridelover]

DAY 1 – Upper Push (Chest, Shoulders, Triceps)​

Machine Chest Press – 4×10–12
25–45 lb

Incline Dumbbell Press – 3×10
10–20 lb dumbbells

Seated Shoulder Press Machine – 3×8–10
20–40 lb

Lateral Raise Machine OR DBs – 3×12–15
Machine: 20–35 lb
DBs: 5–10 lb

CB – 3×12
20–40 lb

Ab Machine Crunch – 3×15
Light–moderate weight

---

DAY 2 – Lower Body + Abs​

Leg Press Machine – 4×10
70–120 lb (sled weight not included)

Seated Leg Curl – 3×12
30–50 lb

Leg Extension – 3×12
25–45 lb

Standing Calf Raise Machine – 4×15–20
40–70 lb

Hanging Knee Raise (Captain’s Chair) – 3×10–12

Cable Crunch – 2×15
20–35 lb

---

DAY 3 – Upper Pull (Back, Biceps)​

Lat Pulldown – 4×10–12
40–70 lb

Seated Cable Row – 3×10
40–70 lb

Face Pulls (Cable) – 3×15
20–35 lb

Dumbbell Curls – 3×10
10–20 lb

Preacher Curl Machine – 2×12
15–30 lb

Bike or Treadmill – 5–10 min moderate

---

DAY 4 – Full Body (Lean + Definition)​

Chest Fly Machine – 3×12
20–40 lb

Goblet Squat (DB) – 3×12
20–30 lb

Back Extension Machine – 3×12
Bodyweight or light plate

Cable Lateral Raises – 3×12
5–10 lb

Ab Machine Crunch – 3×15

Stairmaster or Bike – 10 min steady

 

[TrueOgreGymcel]

Goblet squat ; utter trash, replace with leg extension or bar squat. Not enough cardio. Zone II for at least 30 mins on equipment of choice.

Too high range. Drop to 10 max, ideally 8. Try sets of 2.

 

[MAPridelover]

Goblet squat ; utter trash, replace with leg extension or bar squat. Not enough cardio. Zone II for at least 30 mins on equipment of choice.

Too high range. Drop to 10 max, ideally 8. Try sets of 2.

like 2 with really heavy weights?

 

[Finnishmogger]

Goblet squat ; utter trash, replace with leg extension or bar squat. Not enough cardio. Zone II for at least 30 mins on equipment of choice.

Too high range. Drop to 10 max, ideally 8. Try sets of 2.

in what world is 8 reps ideal

 

[Finnishmogger]

do 1-2 sets for 4-6 reps of each movement. 3-6 sets per week per muscle.

 

[Tyler1]

Slave activity

 

[TrueOgreGymcel]

in what world is 8 reps ideal

When you're close to failure or closing on 1-2 RIR.

 

[TrueOgreGymcel]

like 2 with really heavy weights?

Yes, take it as close to failure as you can.

 

[Finnishmogger]

When you're close to failure or closing on 1-2 RIR.

5 reps is ideal

 

[MAPridelover]

When you're close to failure or closing on 1-2 RIR.

how do i even know when i'm close to failure? Is it when i'm tired or can't physically go on anymore?

 

[TrueOgreGymcel]

5 reps is ideal

For strength purpose yes. Op is aiming for aesthetic though.

 

[TrueOgreGymcel]

how do i even know when i'm close to failure? Is it when i'm tired or can't physically go on anymore?

Basically, you can't achieve proper from anymore on the last reps. You have to grind or end with partials.

 

[Finnishmogger]

For strength purpose yes. Op is aiming for aesthetic though.

are you a retard?

Nigga took this pic seriously

 

[MAPridelover]

Slave activity

i have nothing else to do so I might as well get buff

 

[TrueOgreGymcel]

@Finnish

are you a retard?

Nigga took this pic seriously
View attachment 4614823

There is no need for being rude. You're entitled to your own opinion. I'm sharing my own experience and opinion, op does whatever he wants in the end. Agree to disagree.

 

[Finnishmogger]

@Finnish

There is no need for being rude. You're entitled to your own opinion. I'm sharing my own experience and opinion, op does whatever he wants in the end. Agree to disagree.

It’s not about opinions but facts.

 

[TrueOgreGymcel]

It’s not about opinions but facts.

Listen. I train for aesthetics and do fbeod. I don't go as low as 5 reps, it's pointless when trying for hypertrophy, especially as a natural. It's how it works. High intensity, decent range and weight. No need to max heavy just to perform 5 reps of dumbell press, not enough time under tension.

 

[kaydd]

Wrong section boyo. Anyways, its kinda ass. Here are the basics: 2-3x frequency, 1-3 sets per machine/exercise, 1-2 exercise per muscle.
idk why you have specific weights assigned to each, it should move around in a steady incline.

 

[killuacel]

cosmetic surgery discussed