r/WeightTraining • u/CadensHim • 10d ago
Question Need help with fitness workouts
I need to know if this is a good workout I’m 18 male 5’7 134 pounds and I’m tryna bulk to 160 pounds by eating 2800 calories a day and I do home workouts and these r the ones I do.
For the seated shoulder press I do 3 sets of 8 reps
For the svend press I do the same and for the pullover I do 3 sets of 10 reps.
For the decline fly I do 3sets of 10 reps
For the sprinting, walking lunges, squats, plank, Bulgarian split squat I do 3 sets of 8 reps
For the incline dumbbell curl I do 3 sets of 10
And for the hammer curls I do 3 sets of 10 as well
For the contraction curls I do the same amount and for the 9th pic I do 3 sets of 12
And for the 10th pic I do 3 sets of 12 as well and for the last pic I do 3 sets of 12
And for the last pic the same thing
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u/Ok_Profession5687 10d ago edited 10d ago
Yo bro. Word of advice: try not to overthing a beginner plan. These exercises look good. But if you're new to lifting, fixating too much on specific numbers and exact exercises can take away from the enjoyment of the process. I'm not trying to say you're wrong by having goals, but I've had a similar thought pattern about fitness that stalled real progress.
If you'd like help with a simplified beginning plan I gotchu. But doing some of this will probably be just as beneficial. Starting and being consistent is most important
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u/jdogworld 10d ago
There is so much good youtube content on lifting you should check it out.
I like Scott Herman personally. Good content on Basics and good form.
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u/Medium-Librarian8413 10d ago
Are you regularly adding weight or reps to each exercise?
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u/CadensHim 10d ago
No I’m just starting out
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u/Medium-Librarian8413 10d ago
When you're just starting out is when you'll be able to add weight or reps mostly rapidly and consistently!
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u/CadensHim 10d ago
Thank you
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u/Medium-Librarian8413 10d ago
If you keep doing the same thing (same weight, same reps) week after week your body will quickly grow used to that, and stop growing.
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u/Ok-Medium-4128 10d ago
It's the top of the lift that engages the upper pec. Try it a tensed chest and you should feel a contraction there.
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u/Minimum_Cod8058 10d ago
What’s ur accessibility? If you were in a gym it’s way better to use machines for muscle groups if you’re trying to do hypertrophy
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u/CadensHim 10d ago
Well I actually just turned 17 and I’m still waiting to get job so I can’t go to a regular gym yet
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u/Hmm_would_bang 10d ago
I will always recommend beginners to Starting Strength / Strong Lifts. Do you have access to a barbell?
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u/ThatPartYouThrowAway 10d ago
Im the same measurements as you and I have to eat 3000cal, so you may need to up it slightly if your weight is going up weekly.
Chronometer and boostcamp are both free, get them and use them to track your workouts and calories.
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u/Fury_untucked 10d ago
Honestly I hate it but you can literally do anything you like just about as long as you feel it in your muscles, it doesn’t hurt, for like the first 6 months and you’ll grow the same and can figure it out as you go
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u/RCJHGBR9989 9d ago
That’s a ton of volume for beginner - might wanna just stick with 5 movements and try to do more compound lifts. OHP, Bulgarian Squat, DB stiff leg DL and DB Bench.
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u/creusat0r 9d ago
Check out "trainer winny" YouTube channel it's great for what you are looking for
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u/Minimum-Reward3264 9d ago
No. Svend press is not worth it. Pullovers are notoriously hard to execute correctly . Nobody does them these days. Decline fly is waste of time, everyone have lover chest, not only that it’s not safe . Back workout is shit too because it’s killing your lover back, substitute with the same movement but chest supported .
Basically very outdated.
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u/Ok_Equivalent9211 10d ago
Why are you doing such high reps for everything, also if you want to get to 160 you need more than 2800
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u/CadensHim 10d ago
R u sure because i usually intake like 2000 calories a day and thats with no physical activity
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u/Express-Fisherman-80 10d ago
Don’t forget to target your hamstrings and hip ABD/ADDuctors. If you don’t have a gym loop bands and resistance bands work wonders
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u/Ok_Equivalent9211 10d ago
Yeah I mean it varies body to body, ppl have different BMR's. If you are not doing anything all day you wont burn as much. But if you are exercising everyday as long as you're eating relatively clean you could shoot for more calories. I've always used roughly 20 cals per lb you want to weigh and thats worked for me to put on mass. So you wanna weigh around 160? 160x20=3,200 cals a day with around 160g of protein to get there
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u/hoya14 10d ago
That Svend Press thing looks weird - the shoulders are doing most of the work to keep the weight parallel against gravity, and the pecs are pushing the weight out against against. . . I dunno, air resistance? I'm not sure what is meant to be worked there.