happy new year to everybody, hope everybody enhoy time
well, im new in here and i would like to tell you about workout routine and the supplements
im 176 cm 5.8 feet / 75 kilograms
i train 3 days a week
saturday:
shoulder:
1-Machine Deltoid Military Presses 20 kilograms 12rep then 30kilograms 12 reps then 40 kilo 10 to 12 reps.
2-Two Arm Dumbbell Raises Over Head 6 kilo 11 to 12 reps then 6 kilo 11 to 12 reps then 8 kilo 11 to 12 reps and then 8 kilo 11 to 12 reps.
3-Bent Over Rear Deltoid Raises 8 kilo 12reps then 10 kilo 12reps then 10 kilo 12 reps then 12 kilo 12 reps
rest 5 minutes
back:
1-Wide Grip Pull Ups 3 to 4 set 12-11-10-8 to 9
2-Reverse Grip Pulldowns 4 sets and 12 reps i increase weight each set
3- Wide Grip Rear Pulldowns 4 sets 12 reps, i increase weight each set
rest 5 minutes
chest:
1-Incline Barbell Bench Press 20 kilo 12 reps then 30 kilo 11 to 12 reps and then 40kilo 10 to 11 reps and then 55 kilo 7 to 9 failure
2- Barbell Bench Press 40 kilo 12 reps then 50 kilo 11 to 10 reps then 50 kilo 11 to 10 reps and then 60 kilo 7 to 8 failure
3-Sitting Chest Press w/ Bands 4 sets x 12 reps
it's the same workout i perform seturday, monday and wednesday and now i want to change im thinking to perform this workout just on saturday and wednesday but on monday i creat another workout for lower back and ... im about to look like a pregnant lady
... and for legs too, so leg, abs and lower back on monday and on sat and wed the workout routine that i have just written...please what do you think about this workout?30 minutes before i train i take creatine and take it again directly after training and after that 15 minutes i take glutamine and after another 15 minutes i take protein
please tell me your opinion and thank you very much
yours