I'm a 18 year old male who weighs 60kg and my height is 164 cm. How do i fix my skinny fat physique? I'm very confused whether i should cut or bulk because if i bulk I'll just have a bigger stomach and if i cut I'll be skinny. Pls tell me what's the best approach for me.. OH AND ALSO HOW MUCH CARDIO SHOULD I GET IN A WEEK?
UPPER DAY
V Grip Lat Pulldown — 3 x 8-12
Hammer Row Machine — 3 x 8-12
DB Incline Press — 3 x 8-12
Pec Deck — 2 x 10-15
V Bar Tricep Pushdown — 2 x 8-12
Incline DB Curl — 2 x 8-12
Face Pulls — 2 x 10-15
Cable Lateral Raises — 2 x 10-15
LOWER DAY
Bulgarian Split Squat — 2 x 8-12
Smith Machine Squat — 2 x 8-12
Leg Press — 2 x 10-15
Smith Machine RDL — 2 x 6-12
Lying Hamstring Curl — 3 x 8-12
Seated Calf Raise — 3 x 10-15
Rope Cable Crunch — 3 x 10-15
PUSH DAY
Incline DB Press — 3 x 8-12
Pec Deck — 2 x 10-15
Dips — 3 x 8-12
Unilateral Tricep Extension — 2 x 8-12
Overhead Tricep Extension — 2 x 8-12
DB Shoulder Press — 2 x 10-15
DB Lateral Raises — 3 x 10-15
PULL DAY
Wide Grip Lat Pulldown — 2 x 10-15
Mag Grip Cable Row — 2 x 10-15
HS Upper Back Row — 2 x 8-12
Assisted Pull Ups — 3 x 10
Face Pulls — 3 x 10-15
Preacher Curl — 3 x 8-12
Hammer Curls — 3 x 8-12
LEGS DAY
Lying Hamstring Curl — 3 x 10-15
Adductor Machine — 3 x 8-12
Smith Machine Squat — 2 x 10-15
Leg Press — 2 x 10-15
Leg Extension — 2 x 10-15
Seated Calf Raise — 3 x 10-15
Cable Crunch — 3 x 10-15
UPPER DAY
V Grip Lat Pulldown — 3 x 8-12
Hammer Row Machine — 3 x 8-12
DB Incline Press — 3 x 8-12
Pec Deck — 2 x 10-15
V Bar Tricep Pushdown — 2 x 8-12
Incline DB Curl — 2 x 8-12
Face Pulls — 2 x 10-15
Cable Lateral Raises — 2 x 10-15
LOWER DAY
Bulgarian Split Squat — 2 x 8-12
Smith Machine Squat — 2 x 8-12
Leg Press — 2 x 10-15
Smith Machine RDL — 2 x 6-12
Lying Hamstring Curl — 3 x 8-12
Seated Calf Raise — 3 x 10-15
Rope Cable Crunch — 3 x 10-15
PUSH DAY
Incline DB Press — 3 x 8-12
Pec Deck — 2 x 10-15
Dips — 3 x 8-12
Unilateral Tricep Extension — 2 x 8-12
Overhead Tricep Extension — 2 x 8-12
DB Shoulder Press — 2 x 10-15
DB Lateral Raises — 3 x 10-15
PULL DAY
Wide Grip Lat Pulldown — 2 x 10-15
Mag Grip Cable Row — 2 x 10-15
HS Upper Back Row — 2 x 8-12
Assisted Pull Ups — 3 x 10
Face Pulls — 3 x 10-15
Preacher Curl — 3 x 8-12
Hammer Curls — 3 x 8-12
LEGS DAY
Lying Hamstring Curl — 3 x 10-15
Adductor Machine — 3 x 8-12
Smith Machine Squat — 2 x 10-15
Leg Press — 2 x 10-15
Leg Extension — 2 x 10-15
Seated Calf Raise — 3 x 10-15
Cable Crunch — 3 x 10-15
Is there anything i need to improve or change
Do different exercises and different muscle groups require different rep ranges to grow optimally?
And also lets say if i train till failure for 2-3 sets how does a 8-12 rep range differ from a 5-8 rep range?
Also I'm asking this because i don't know if i can do one rep range like 8-12 for every exercise or if I need to change it depending on what I'm doing
V Grip Lat Pulldown — 3 sets x 8–12
Hammer Row Machine — 2 sets x 8–12
DB Incline Press — 3 sets x 8–12 or
(bench press — 3 sets x 8–12)
Pec Deck — 2 sets x 10–15
Unilateral tricep extension — 2 sets x 10–15
Unilateral DB Curl — 2 sets x 10–15
Face Pulls — 2 sets x 10–15
Cable Lateral Raises — 2 sets x 10–15
V Grip Lat Pulldown — 3 sets x 8–12
Hammer Row Machine — 2 sets x 8–12
DB Incline Press — 3 sets x 8–12 or
(bench press — 3 sets x 8–12)
Pec Deck — 2 sets x 10–15
Unilateral tricep extension — 2 sets x 10–15
Unilateral DB Curl — 2 sets x 10–15
Face Pulls — 2 sets x 10–15
Cable Lateral Raises — 2 sets x 10–15
Can u guys tell me how u progress from doing 0 pull ups to doin at least 1
If there is something wrong.. can u pls tell me how i can fix it
Split Squat — 3x10-15
BB RDL — 2x5-9, 10-15
Lying Hamstring Curl — 3x8-12
Unilateral Leg Press — 2x8-12
Abductor Machine — 3x15-20
Rope Cable Crunch — 3x10-15
Seated Calf Raise — 3x10-15
Tell me what i can improve
Neutral Lat Pulldown 2–3 sets x 8–12
Row Machine 2–3 sets x 8–12
DB Incline Press 2–3 sets x 8–12
Pec Deck 2 sets x 10–15
DB Skull Crusher 2 sets x 10–15
DB Standing Curl 2 sets x 10–15
Face Pulls 2 sets x 15–20
Cable Lateral Raises 2–3 sets x 15–20
I recently restructured it because my other upper body day had a lot of volume.
Im also following the upper lower push pull leg split
Face Pulls — 3 sets x 10–15
Mag Grip Lat Pulldown — 2 sets x 10–15
Mag Grip Cable Row — 2 sets x 10–15
HS Upper Back Row — 2 sets x 8–12
V Bar Pulldown — 2 sets x 8–12
Bayesian Curls — 3 sets x 10–15
DB Hammer Curls — 3 sets x 8–12
Tell me how i can improve this....
Neutral Lat Pulldown — 3–4 sets x 8–12
Row Machine — 3–4 sets x 8–12
DB Incline Press — 3–4 sets x 8–12
Pec Deck — 3 sets x 10–15
DB Skull Crusher — 3 sets x 10–15
DB Standing Curl — 3 sets x 10–15
DB Shoulder Press — 3–4 sets x 10–12
Face Pulls — 3 sets x 15–20
Cable Lateral Raises — 3–4 sets x 15–20
I've been going to the gym for about 2 months now and I'm currently following the upper lower push pull leg split. this is my upper body routine i follow so pls feel free to help me improve it!
Neutral Lat Pulldown — 3–4 sets x 8–12
Row Machine — 3–4 sets x 8–12
DB Incline Press — 3–4 sets x 8–12
Pec Deck — 3 sets x 10–15
DB Skull Crusher — 3 sets x 10–15
DB Standing Curl — 3 sets x 10–15
DB Shoulder Press — 3–4 sets x 10–12
Face Pulls — 3 sets x 15–20
Cable Lateral Raises — 3–4 sets x 15–20
Incline Barbell Bench Press — 3 sets, 6-8 reps
Seated Cable Fly / Peck Deck — 3 sets, 10-15 reps
Assisted Pull Ups — 3 sets, 6-10 reps
High Cable / Dumbbell Lateral Raises — 3 sets, 12-15 reps
Wide Grip Lat Row — 3 sets, 8-12 reps
Cable Overhead Triceps Extension — 3 sets, 10-12 reps
Bayesian Curl / Preacher Curls — 3 sets, 8-12 reps
Wrist Curls — 3 sets, 12-15 reps
Dips — 3 sets, 8-12 reps
Face Pulls — 3 sets, 15-20 reps
I've been going to the gym for 2 months now so i decided to structure an upper body day.Pls tell me what i can improve and rate it out of 10!