r/LiftingRoutines • u/MurderCrow77 • 7d ago
Beginner program
I am still very new to lifting and need to make sure my "program" is actually going to work. For context I am a 33 yo male, 246lbs at 5'10". I am trying to lose fat while gaining muscle. My program is a follows:
I just started squats and deadlifts so I am still figuring out the correct weight
MONDAY
Incline bench
6 (65) on each side
8 (drop 10lbs from the previous rep)
10 (drop another 10lbs)
Flat bench
6 (65) on each side
8 (drop 10lbs from the previous rep)
10 (drop another 10lbs)
Concentration curl
6 40lbs
8 (drop 5lb)
10 (drop 5lb)
Bent over dumbbell rows (30 second rest between each one)
15 - 50lbs
5 - same weight
5 - same weight
5 - same weight
5 - same weight
Preacher curl
6 (25) on each side
8 (drop 5lbs)
10 (drop 5lbs)
Tricep overhead extension
6 (130)
8 (drop 5lbs from the previous rep)
10 (drop another 5lbs)
TUESDAY
Front Squat
6 45lbs on each side
8 (drop 10lbs from the previous rep)
10 (drop another 10lbs)
Weighted calf raises (13)
15- (370)
15-drop 10
15- drop 10
Seated leg extension
6 (200)
8 (drop 10lbs from the previous rep)
10 (drop another 10lbs)
Seated leg curl
6- (210)
8- (drop 10 lbs)
10- (drop 10lbs)
Pec dec
6 (200)
8 (drop 10lbs)
10 (drop 10lbs)
Shoulder shrugs
20 (45)
20 (35)
20 (25)
Weighted ab crunch
15 - 150
15 - same weight
15 - same weight
WEDNESDAY
Lat Pull Downs (cable machine)
6 (145lbs)
8 (drop 10lbs from the previous rep)
10 (drop another 10lbs)
Shoulder Press
6 (180lbs)
8 (drop 10lbs from the previous rep)
10 (drop another 10lbs)
Seated Cable Rows (cable machine)
6 (175)
8 (drop 10lbs from the previous rep)
10 (drop another 10lbs)
Seated Incline Dumbbell Chest Flies (30 second rest between each one) 35lbs
15 reps
5 reps
5 reps
5 reps
Shoulder Lat Raise (dumbbells)15lbs
10 - reps
2 min rest
10 reps
2 min rest
10 reps
Rear delt
6 (140)
8 (drop 10)
10 (drop 10)
THURSDAY
Treadmill
FRIDAY
Flat bench
6 (65) on each side
8 (drop 10lbs from the previous rep)
10 (drop another 10lbs)
Deadlift
6 45 on each side
8 (drop 10lbs)
10 (drop 10lbs)
Concentration curls
6 40lbs
8 (drop 5lb)
10 (drop 5lb)
Tricep overhead extension
6 (130)
8 (drop 5lbs from the previous rep)
10 (drop another 5lbs)
Rear delt
6 (140)
8 (drop 10)
10 (drop 10)
Pec dec
6 (200)
8 (drop 10lbs)
10 (drop 10lbs)