rate training and nutrition program (with retatrutide)

[hasba1feuj]

im 6ft barefoot/72kg on an empty stomach/skinny fat

objective : build muscle and lean out, im not trynna build a huge mass, an ideal physique will be brad pitt in fight club.
i wont train legs and will only train what will make an aesthetic physique (shoulder,back,chest…)


training: 3 days a week


SESSION 1 - SHOULDERS & BACK

1. Lateral raises (dumbbells or machine)
   Warm-up: 1×20 very light (RIR 6–8)
   Working sets: 4×15–20 RIR 2
   Rest: 60–90 s
2. Wide-grip lat pulldown
   Warm-up: 1×12 at ~50% (RIR 6–8)
   Warm-up: 1×6–8 at ~70% (RIR 5–6)
   Working sets: 4×8–12 RIR 2
   Rest: 2–3 min
3. Chest-supported row
   Warm-up: 1×10 light (RIR 6–8)
   Working sets: 3×10–12 RIR 2
   Rest: 2–3 min
4. Reverse fly (incline bench)
   Warm-up: 1×15 very light
   Working sets: 4×15–20 RIR 1–2
   Rest: 60–90 s
5. Face pull
   Warm-up: 1×15 light
   Working sets: 3×15–20 RIR 2
   Rest: 60–90 s
6. Cable or Machine Crunch
   Warm-up: 1×15 light
   Working sets: 4×10–15 (RIR 1–2)
   Rest: 60–90 s
7. Hanging Leg Raises (or on bench)
   Working sets: 3×8–12 (RIR 1–2)
   Rest: 60–90 s

SESSION 2 – CHEST & ARMS

1. Incline dumbbell press
   Warm-up: 1×12 very light
   Warm-up: 1×6–8 moderate
   Working sets: 4×8–12 RIR 2
   Rest: 2–3 min
2. Cable or machine fly
   Warm-up: 1×12 light
   Working sets: 3×12–15 RIR 2
   Rest: 60–90 s
3. Incline dumbbell curl
   Warm-up: 1×12 light
   Working sets: 3×10–12 RIR 1–2
   Rest: 90–120 s
4. Overhead triceps extension
   Warm-up: 1×12 light
   Working sets: 3×12–15 RIR 1–2
   Rest: 90–120 s
5. Triceps pushdown
   Warm-up: 1×12 light
   Working sets: 2–3×12–15 RIR 2
   Rest: 60–90 s
6. Weighted Decline Crunch
   Warm-up: 1×15 light
   Working sets: 4×10–15 (RIR 1–2)
   Rest: 60–90 s
7. Pallof Press (Anti-Rotation)
   Working sets: 3×12–15 per side
   Rest: 60 s

SESSION 3 – BACK & SHOULDERS

1. Neutral-grip lat pulldown
   Warm-up: 1×12 light
   Warm-up: 1×6 moderate
   Working sets: 4×8–12 RIR 2
   Rest: 2–3 min
2. One-arm dumbbell row
   Warm-up: 1×10 light per side
   Working sets: 3×10–12 per side RIR 2
   Rest: 2–3 min (30–60 s between sides)
3. Lateral raise machine
   Warm-up: 1×20 very light
   Working sets: 4×15–20 RIR 1–2
   Rest: 60–90 s
4. Reverse fly (machine or cable)
   Warm-up: 1×15 light
   Working sets: 3×15–20 RIR 1–2
   Rest: 60–90 s
5. Light shrugs (optional)
   Warm-up: 1×12 light
   Working sets: 2×12–15 RIR 2
   Rest: 90–120 s
6. Ab Wheel / Roll-Out (or variation)
   Working sets: 3×8–12 (RIR 2)
   Rest: 90 s
7. Weighted Plank
   Working sets: 3×30–45 s
   Rest: 60 s

nutrition program :

2000kal / day​

• Protein : 145 g
• Fat : 70 g
• Carbs : 185 g

till im lean enough then +100/200kal to build muscle faster

I need help with both of my programs : do i eat enough/too much/not enough?
do i train enough/too much/not enough?
what muscle should i train more/less ?

ALL THIS WITH RETA

im a total beginner concerning gym so ill take absolutely all advices, thanks you guys

 

[hasba1feuj]

tagging gymcels

@RealFunkyFlamingo @One Rep Max @Orc

 

[TrueOgreGymcel]

Your warmups are too much and for the most part unnecessary. Warmup should not even be counted in a program, just warm up your muscles, joints with a moderate weight, take a breather and hit your working sets.

 

[hasba1feuj]

Your warmups are too much and for the most part unnecessary. Warmup should not even be counted in a program, just warm up your muscles, joints with a moderate weight, take a breather and hit your working sets.

okay thank you, do you think i should take them all off?

 

[TrueOgreGymcel]

No. I mean don't make a big deal out of them. Here is how I approach warm ups :

First, I go to the cable station. Hit light weight with few reps to warm up all my muscles with the usual motions (low to high cable raise for pec, tricep pushdown.. you get the idea).

Then, let's say I go for my usual chest dumbell press exercise ; I just pick moderate dumbells somewhere close to my working weight, go on the bench, do some slow and fast tempo reps, deep stretch, controlled for the most part and some explosive as well. Once I feel the blood flowing and the warm sensation, I take a breather and then I go for my working set.

I hope it makes sense and it's a proper explanation.

 

[hasba1feuj]

No. I mean don't make a big deal out of them. Here is how I approach warm ups :

First, I go to the cable station. Hit light weight with few reps to warm up all my muscles with the usual motions (low to high cable raise for pec, tricep pushdown.. you get the idea).

Then, let's say I go for my usual chest dumbell press exercise ; I just pick moderate dumbells somewhere close to my working weight, go on the bench, do some slow and fast tempo reps, deep stretch, controlled for the most part and some explosive as well. Once I feel the blood flowing and the warm sensation, I take a breather and then I go for my working set.

I hope it makes sense and it's a proper explanation.

yeah okay thank you i see, apart from that everything is good concerning training and nutrition?

 

[TrueOgreGymcel]

I'm not confident enough to give an answer about nutrition but you seem to have a pretty clear idea of what to do. Yes ideally you need a surplus to build muscle, even a small one so it's all good. The program and the exercise selection look okay as well but I'm a full body eod kind of guy so I got nothing to add.

 

[hasba1feuj]

I'm not confident enough to give an answer about nutrition but you seem to have a pretty clear idea of what to do. Yes ideally you need a surplus to build muscle, even a small one so it's all good. The program and the exercise selection look okay as well but I'm a full body eod kind of guy so I got nothing to add.

thanks for the answers bro

 

[One Rep Max]

A bit imbalanced
Better off switching to a PPL and yea what the other guy sets don’t do so many warm up sets, and consider reducing 4 sets to 3 and going to failure
Add an overhead press variation on your shoulder day

I’ll make u a better routine if u like

 

[hasba1feuj]

A bit imbalanced
Better off switching to a PPL and yea what the other guy sets don’t do so many warm up sets, and consider reducing 4 sets to 3 and going to failure
Add an overhead press variation on your shoulder day

I’ll make u a better routine if u like

yeah i would like to, we can talk about it in PM it will be better

 

[Tensor]

Why are you doing so many sets

 

[hasba1feuj]

Why are you doing so many sets

im a total beginner i tough this was good, how many sets would you recommend?

 

[Tensor]

im a total beginner i tough this was good, how many sets would you recommend?

I'm not a bodybuilding expert aswell but I think 2-3 is better. Sufficient stimulus without too much strain.

 

[One Rep Max]

yeah i would like to, we can talk about it in PM it will be better

Sure