my workout schedule

[vanzer sub5]

here's my workout schedule. i'm aiming to build a vtaper aesthetic. just started hitting the gym a month ago, so i'm not sure if this routine is effective or not. open to any advice you guys have

Saturday:
Leg Press – 3x12
Seated Row – 3x12
Lat Pulldown – 3x12
Lateral Raise – 3x12
Shoulder Press – 3x12

Sunday:
Leg Press – 3x12
Seated Row – 3x12
Lat Pulldown – 3x12
Front Raise – 3x12
Shoulder Press – 3x12

Tuesday:
Lat Pulldown – 3x12
Dumbbell Shoulder Press – 3x12
Bent-Over Row – 3x12
Lateral Raise – 3x12

 

[ThugggButt]

here's my workout schedule. i'm aiming to build a vtaper aesthetic. just started hitting the gym a month ago, so i'm not sure if this routine is effective or not. open to any advice you guys have

Saturday:
Leg Press – 3x12
Seated Row – 3x12
Lat Pulldown – 3x12
Lateral Raise – 3x12
Shoulder Press – 3x12

Sunday:
Leg Press – 3x12
Seated Row – 3x12
Lat Pulldown – 3x12
Front Raise – 3x12
Shoulder Press – 3x12

Tuesday:
Lat Pulldown – 3x12
Dumbbell Shoulder Press – 3x12
Bent-Over Row – 3x12
Lateral Raise – 3x12

do the reps based off feeling rather than a set number for gains

 

[sham]

do the reps based off feeling rather than a set number for gains

then when you feel the slightest pain you stop

 

[sham]

here's my workout schedule. i'm aiming to build a vtaper aesthetic. just started hitting the gym a month ago, so i'm not sure if this routine is effective or not. open to any advice you guys have

Saturday:
Leg Press – 3x12
Seated Row – 3x12
Lat Pulldown – 3x12
Lateral Raise – 3x12
Shoulder Press – 3x12

Sunday:
Leg Press – 3x12
Seated Row – 3x12
Lat Pulldown – 3x12
Front Raise – 3x12
Shoulder Press – 3x12

Tuesday:
Lat Pulldown – 3x12
Dumbbell Shoulder Press – 3x12
Bent-Over Row – 3x12
Lateral Raise – 3x12

first month i don't think you can do all that on a good weight
do 12>10>8
or 10>8>6
on max weight you can do

 

[vanzer sub5]

first month i don't think you can do all that on a good weight
do 12>10>8
or 10>8>6
on max weight you can do

alright, but overall is that enough to build vtaper look?

 

[sham]

alright, but overall is that enough to build vtaper look?

indeed, but a month later you're going for
15>12>10 or something like this
on higher weight

 

[ThugggButt]

then when you feel the slightest pain you stop

maybe if youre a pussy

 

[yervindog]

I mean what's your equipment looking like

Your rear delt, Triceps, Chest, Calves, Biceps literally aren't getting hit with this

Your physique will be disproportionate looking like this

 

[yervindog]

I mean what's your equipment looking like

Your rear delt, Triceps, Chest, Calves, Biceps literally aren't getting hit with this

Your physique will be disproportionate looking like this

are you using machines, wires, Dumbbells, Bars

What r u using rn

are you going to a commercial gym?

 

[vanzer sub5]

are you using machines, wires, Dumbbells, Bars

What r u using rn

are you going to a commercial gym?

i used to dumbbells the most like for lateralraise,frontraise,and dbpress

 

[yervindog]

i used to dumbbells the most like for lateralraise,frontraise,and dbpress

So do you only have access to dumbbells or other equipment

 

[vanzer sub5]

So do you only have access to dumbbells or other equipment

Of course there are wires and bars too, it's just that I often use dumbbells. open to your advice

 

[yervindog]

Of course there are wires and bars too, it's just that I often use dumbbells. open to your advice

Stop using dumbbells

Ovr your gonna be better off with wires with something like lateral raises

 

[yervindog]

Alr seems like you want to have a 3 day out of the week split

Tuesday Legs and abs

Saturday Pull (Rear delts, Bicep, Back, Mid delt)

Sunday Push (Front Delt, Triceps, Chest)

Leg day

Leg extensions (3 x 10)
Hamstring Curl (6 x 10)
Barbell squat (3 x 10)

Calve raise (6 x 20)

a lower ab workout
and a mid ab workout (you can do these at home for like 5-10 minutes each)

(working out your abs isnt as important as literally every excersize uses your core to stabilize so dont take it as serious but its good to train them)

Pull day

We can do a hammer curl (2 x12) for the brachialis of the bicep thats whatll make them wider
And any normal curl variation like simple ez bar curls (3x12) for the long and short head of the bicep

Rear delt flys (3x12) they are what will make the rear of your shoulders larger giving your shoulders the circle look never skip them

Wire lateral raise (5 x 12) the mid delt is very important the most important for the wide shoulder look, wires have more tension at the lower area then dumbbells so use wires

Lat pulldown (3 x 12)
Wide bar row (3 x 12) (dont row with close grip itll train your lats to much use wide grip for the other areas in the back)

Lower back extension (low weight, low reps not a big focus you can even skip this)

Push day

Tricep wire extension (6 x 12) (most important part of the arm gives most of the size 70%)

Upper chest press (4 x 12)
Chest fly (4 x 12)

Overhead press (6 x12)

 

[yervindog]

Use something like a calorie calculator to see how many calories your burning and how to lose weight properly

Calorie Calculator

This calorie calculator estimates the number of calories needed each day to maintain, lose, or gain weight. Learn the kinds of calories and their effects.

www.calculator.net

Jeff nippard has a video on this you should sub to him he has really useful information

I dont think eating large amounts of protien should be your biggest goal rn just train and recover