Hey guys i am posting here for the first time. I need recommendations and suggestions on my exercise plan.
MONDAY CHEST + ABS WARMUP -2 MIN WALKING + 3 MIN RUNNING + ALL BODY PARTS STRETCHING PUSHUPS 3 15,15,15
INCLINE BARBELL PRESS 3 15,12,10
INCLINE DUMBBELL PRESS 3 15,12,10
FLAT BENCH BENCH PRESS 3 15,12,10
FLAT BENCH DUMBBELL PRESS 3 15,12,10
DECLINE BENCH PRESS 3 15,12,10
PEC DECK FLYE 3 12,10,10
ONCE IN 2 WEEKS CABLE CROSS OVER 3 12,10,10
HALF CRUNCHES 3 25,20,15
DECLINE CRUNCHES 3 15,15,15
REVERSE CRUNCH 3 15,15,10
LEG RAISES 3 25,25,25
COOLDOWN - 5 MIN CYCLING HANGING LEG RAISES 3 15,12,10
TUESDAY BACK 2 MIN WALKING + 3 MIN RUNNING + ALL BODY PARTS STRETCHING BENT OVER BARBELL ROW 4 18,15,15,10
3 KM RUN ON TREADMILL - TARGET BELOW 18 MINS BARBELL DEADLIFT 3 15,12,10
FRONT LAT PULL DOWN 3 15,12,10
SEATED ROWING 3 15,12,10
ONE ARM DUMBELL ROW 3 15,12,10
BACK EXTENSION 3 15,12,10
COOLDOWN- 5-8 MINS CYCLING
WEDNESDAY BICEPS + ABS 2 MIN WALKING + 3 MIN RUNNING + ALL BODY PARTS STRETCHING STANDING BARBELL CURL 3 15,12,10
EZ BAR PREACHER CURL 3 15,12,10
STANDING DUMBBELL ALTERNATE CURL 3 15,12,10
HAMMER CURL 3 15,12,10
CONCENTRATION CURL 3 15,12,10
HALF CRUNCHES 3 25,20,15
DECLINE CRUNCHES 3 15,15,15
REVERSE CRUNCH 3 15,15,10
LEG RAISES 3 25,25,25
COOLDOWN - 5 MIN CYCLING HANGING LEG RAISES 3 15,12,10
THURSDAY TRICEPS 2 MIN WALKING + 3 MIN RUNNING + ALL BODY PARTS STRETCHING
5 KM RUN ON TREADMILL - TARGET BELOW 30 MINS
CLOSE GRIP BENCH PRESS 3 18,15,12
BENCH DIP 3 15,15,10
SEATED EZ BAR FRENCH PRESS 3 15,12,10
V BAR PRESS DOWN 3 18,15,12
OVERHEAD BARBELL EXTENTION 3 15,12,10
DUMBBELL KICKBACK 3 15,12,10
COOLDOWN- 8-10 MIN STEPPER
FRIDAY SHOULDERS + ABS 2 MIN WALKING + 3 MIN RUNNING + ALL BODY PARTS STRETCHING SEATED BARBELL PRESS 3 15,12,10
SEATED DUMBBELL PRESS 3 15,12,12
FRONT DUMBBELL RAISE 3 15,12,10
DUMBBELL LATERAL RAISE 3 15,12,10
UPRIGHT ROWING 3 15,12,14
REVERSE PEC DECK FLYE 3 15,12,10
HALF CRUNCHES 3 25,20,15
DECLINE CRUNCHES 3 15,15,15
REVERSE CRUNCH 3 15,15,10
LEG RAISES 3 25,25,25
COOLDOWN - 5 MIN CYCLING HANGING LEG RAISES 3 15,12,10
SATURDAY LEGS 3 MIN WALKING + 5 MIN RUNNING + ALL BODY PARTS STRETCHING FREE SQUATS 1 20
BARBELL SQUAT 2 15
SMITH MACHINE SQUAT 3 15,12,12
LEG PRESS 3 15,15,12
DUMBELL LUNGE 3 15,12,10
LEG EXTENSTION 3 15,12,10
LYING LEG CURL 3 15,12,10
STANDING CALF RAISES 3 20,18,15
SEATED CALF RAISES 3 12,12,12
COOLDOWN - LEG STRECHES
SUNDAY REST DAY
My aim is to have a lean V shape body, and fit body. I am presently taking NO powdered supplements. I am 23 Years old. If you guys recommend supplements please tell me why and of which brand and type.
I personally dont want to take supplements. Normal diet is the way to go for me.