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Approved Log First TRT log

Here my detail weekly train routine:

Week:Day 1 (Monday): Chest and Triceps

  1. Warm-up: I will start with 5-10 minutes of light cardio exercises such as jogging or cycling to get my blood flowing and warm up my muscles.
  2. Chest exercises:
    • Barbell Bench Press: I will perform 3 sets of 8-10 reps.
    • Dumbbell Flyes: I will do 3 sets of 10-12 reps.
    • Push-ups: I will aim for 3 sets to failure.
    • Incline Dumbbell Press: I will include 3 sets of 8-10 reps.
  3. Triceps exercises:
    • Tricep Dips: I will perform 3 sets of 8-10 reps.
    • Close-grip Bench Press: I will do 3 sets of 8-10 reps.
    • Tricep Pushdowns: I will include 3 sets of 10-12 reps.
    • Overhead Tricep Extension: I will perform 3 sets of 10-12 reps.
  4. Core exercise:
    • Plank: I will aim for 3 sets of 30-60 seconds.
  5. Cool-down: After the workout, I will spend a few minutes stretching my chest, triceps, and core muscles to promote flexibility and aid in recovery.
Day 2 (Tuesday): Back and Biceps

  1. Warm-up: I will start with the same 5-10 minutes of light cardio exercises to warm up my muscles.
  2. Back exercises:
    • Deadlifts: I will perform 3 sets of 6-8 reps.
    • Pull-ups or Lat Pulldowns: I will aim for 3 sets of 8-10 reps.
    • Barbell Rows: I will do 3 sets of 8-10 reps.
    • Single-arm Dumbbell Rows: I will include 3 sets of 10-12 reps per arm.
  3. Biceps exercises:
    • Barbell Curls: I will perform 3 sets of 8-10 reps.
    • Hammer Curls: I will do 3 sets of 10-12 reps.
    • Preacher Curls: I will include 3 sets of 10-12 reps.
    • Concentration Curls: I will perform 3 sets of 10-12 reps per arm.
  4. Core exercise:
    • Russian Twists: I will aim for 3 sets of 10-12 reps per side.
  5. Cool-down: After the workout, I will spend a few minutes stretching my back, biceps, and core muscles.
Day 3 (Wednesday): Rest



Day 4 (Thursday): Legs and Shoulders

  1. Warm-up: I will start with the same 5-10 minutes of light cardio exercises to warm up my muscles.
  2. Leg exercises:
    • Squats: I will perform 3 sets of 8-10 reps.
    • Lunges: I will do 3 sets of 10-12 reps per leg.
    • Leg Press: I will include 3 sets of 10-12 reps.
    • Romanian Deadlifts: I will perform 3 sets of 8-10 reps.
  3. Shoulder exercises:
    • Shoulder Press: I will aim for 3 sets of 8-10 reps.
    • Lateral Raises: I will do 3 sets of 10-12 reps.
    • Front Raises: I will include 3 sets of 10-12 reps.
    • Upright Rows: I will perform 3 sets of 10-12 reps.
  4. Core exercise:
    • Hanging Leg Raises: I will aim for 3 sets of 10-12 reps.
  5. Cool-down: After the workout, I will spend a few minutes stretching my legs, shoulders, and core muscles.
Day 5 (Friday): Chest and Triceps

  1. Warm-up: I will start with the same 5-10 minutes of light cardio exercises to warm up my muscles.
  2. Chest exercises: I will repeat the chest exercises from Day 1, but with some variations:
    • Incline Bench Press: I will perform 3 sets of 8-10 reps.
    • Cable Chest Press: I will do 3 sets of 10-12 reps.
    • Dumbbell Pullovers: I will include 3 sets of 10-12 reps.
  3. Triceps exercises: I will repeat the triceps exercises from Day 1.
  4. Core exercise:
    • Plank: I will aim for 3 sets of 30-60 seconds.
  5. Cool-down: After the workout, I will spend a few minutes stretching my chest, triceps, and core muscles.
Day 6 (Saturday): Back and Biceps

  1. Warm-up: I will start with the same 5-10 minutes of light cardio exercises to warm up my muscles.
  2. Back exercises: I will repeat the back exercises from Day 2.
  3. Biceps exercises: I will repeat the biceps exercises from Day 2.
  4. Core exercise:
    • Russian Twists: I will aim for 3 sets of 10-12 reps per side.
  5. Cool-down: After the workout, I will spend a few minutes stretching my back, biceps, and core muscles.
Day 7 (Sunday): Rest
 
Here my detail weekly train routine:

Week:Day 1 (Monday): Chest and Triceps

  1. Warm-up: I will start with 5-10 minutes of light cardio exercises such as jogging or cycling to get my blood flowing and warm up my muscles.
  2. Chest exercises:
    • Barbell Bench Press: I will perform 3 sets of 8-10 reps.
    • Dumbbell Flyes: I will do 3 sets of 10-12 reps.
    • Push-ups: I will aim for 3 sets to failure.
    • Incline Dumbbell Press: I will include 3 sets of 8-10 reps.
  3. Triceps exercises:
    • Tricep Dips: I will perform 3 sets of 8-10 reps.
    • Close-grip Bench Press: I will do 3 sets of 8-10 reps.
    • Tricep Pushdowns: I will include 3 sets of 10-12 reps.
    • Overhead Tricep Extension: I will perform 3 sets of 10-12 reps.
  4. Core exercise:
    • Plank: I will aim for 3 sets of 30-60 seconds.
  5. Cool-down: After the workout, I will spend a few minutes stretching my chest, triceps, and core muscles to promote flexibility and aid in recovery.
Day 2 (Tuesday): Back and Biceps

  1. Warm-up: I will start with the same 5-10 minutes of light cardio exercises to warm up my muscles.
  2. Back exercises:
    • Deadlifts: I will perform 3 sets of 6-8 reps.
    • Pull-ups or Lat Pulldowns: I will aim for 3 sets of 8-10 reps.
    • Barbell Rows: I will do 3 sets of 8-10 reps.
    • Single-arm Dumbbell Rows: I will include 3 sets of 10-12 reps per arm.
  3. Biceps exercises:
    • Barbell Curls: I will perform 3 sets of 8-10 reps.
    • Hammer Curls: I will do 3 sets of 10-12 reps.
    • Preacher Curls: I will include 3 sets of 10-12 reps.
    • Concentration Curls: I will perform 3 sets of 10-12 reps per arm.
  4. Core exercise:
    • Russian Twists: I will aim for 3 sets of 10-12 reps per side.
  5. Cool-down: After the workout, I will spend a few minutes stretching my back, biceps, and core muscles.
Day 3 (Wednesday): Rest



Day 4 (Thursday): Legs and Shoulders

  1. Warm-up: I will start with the same 5-10 minutes of light cardio exercises to warm up my muscles.
  2. Leg exercises:
    • Squats: I will perform 3 sets of 8-10 reps.
    • Lunges: I will do 3 sets of 10-12 reps per leg.
    • Leg Press: I will include 3 sets of 10-12 reps.
    • Romanian Deadlifts: I will perform 3 sets of 8-10 reps.
  3. Shoulder exercises:
    • Shoulder Press: I will aim for 3 sets of 8-10 reps.
    • Lateral Raises: I will do 3 sets of 10-12 reps.
    • Front Raises: I will include 3 sets of 10-12 reps.
    • Upright Rows: I will perform 3 sets of 10-12 reps.
  4. Core exercise:
    • Hanging Leg Raises: I will aim for 3 sets of 10-12 reps.
  5. Cool-down: After the workout, I will spend a few minutes stretching my legs, shoulders, and core muscles.
Day 5 (Friday): Chest and Triceps

  1. Warm-up: I will start with the same 5-10 minutes of light cardio exercises to warm up my muscles.
  2. Chest exercises: I will repeat the chest exercises from Day 1, but with some variations:
    • Incline Bench Press: I will perform 3 sets of 8-10 reps.
    • Cable Chest Press: I will do 3 sets of 10-12 reps.
    • Dumbbell Pullovers: I will include 3 sets of 10-12 reps.
  3. Triceps exercises: I will repeat the triceps exercises from Day 1.
  4. Core exercise:
    • Plank: I will aim for 3 sets of 30-60 seconds.
  5. Cool-down: After the workout, I will spend a few minutes stretching my chest, triceps, and core muscles.
Day 6 (Saturday): Back and Biceps

  1. Warm-up: I will start with the same 5-10 minutes of light cardio exercises to warm up my muscles.
  2. Back exercises: I will repeat the back exercises from Day 2.
  3. Biceps exercises: I will repeat the biceps exercises from Day 2.
  4. Core exercise:
    • Russian Twists: I will aim for 3 sets of 10-12 reps per side.
  5. Cool-down: After the workout, I will spend a few minutes stretching my back, biceps, and core muscles.
Day 7 (Sunday): Rest
@snifer finally we see some updates, you know dont wait 6 days? :) you can update as you go

what we are missing is weights, what weights you doing each week? lets see those

and hows is your diet?
 
@snifer log respect good details, can you add weights please next update? dont edit just add updates with weights and some diet info
 
here my kg:
  1. Warm-up: I will start with 5-10 minutes of light cardio exercises such as jogging or cycling to get my blood flowing and warm up my muscles.
  2. Chest exercises:
    • Barbell Bench Press: I will perform 3 sets of 8-10 reps. 32 kg each
    • Dumbbell Flyes: I will do 3 sets of 10-12 reps.16 kg each
    • Push-ups: I will aim for 3 sets to failure.
    • Incline Dumbbell Press: I will include 3 sets of 8-10 reps. 32 kg each
  3. Triceps exercises:
    • Tricep Dips: I will perform 3 sets of 8-10 reps.
    • Close-grip Bench Press: I will do 3 sets of 8-10 reps. 60kg
    • Tricep Pushdowns: I will include 3 sets of 10-12 reps. 30kg
    • Overhead Tricep Extension: I will perform 3 sets of 10-12 reps. 25kg
  4. Core exercise:
    • Plank: I will aim for 3 sets of 30-60 seconds.
Day 2 (Tuesday): Back and Biceps

  1. Warm-up: I will start with the same 5-10 minutes of light cardio exercises to warm up my muscles.
  2. Back exercises:
    • Deadlifts: I will perform 3 sets of 6-8 reps. 120kg ( ha injuries taking easy for now=
    • Pull-ups or Lat Pulldowns: I will aim for 3 sets of 8-10 reps. 75kg
    • Barbell Rows: I will do 3 sets of 8-10 reps. 50 kg
    • Single-arm Dumbbell Rows: I will include 3 sets of 10-12 reps per arm. 36kg
  3. Biceps exercises:
    • Barbell Curls: I will perform 3 sets of 8-10 reps. 40 kg
    • Hammer Curls: I will do 3 sets of 10-12 reps. 20kg
    • Preacher Curls: I will include 3 sets of 10-12 reps. 40kg
    • Concentration Curls: I will perform 3 sets of 10-12 reps per arm. 20kg
  4. Core exercise:
    • Russian Twists: I will aim for 3 sets of 10-12 reps per side.
Day 3 (Wednesday): Rest



Day 4 (Thursday): Legs and Shoulders

  1. Warm-up: I will start with the same 5-10 minutes of light cardio exercises to warm up my muscles.
  2. Leg exercises:
    • Squats: I will perform 3 sets of 8-10 reps. 100 kg
    • Lunges: I will do 3 sets of 10-12 reps per leg. 16 kg
    • Leg Press: I will include 3 sets of 10-12 reps. 220kg
    • Romanian Deadlifts: I will perform 3 sets of 8-10 reps. 80kg
  3. Shoulder exercises:
    • Shoulder Press: I will aim for 3 sets of 8-10 reps. 30 kg each
    • Lateral Raises: I will do 3 sets of 10-12 reps. 14 kg each
    • Front Raises: I will include 3 sets of 10-12 reps. 12kg each
    • Upright Rows: I will perform 3 sets of 10-12 reps. 12 kg each
  4. Core exercise:
    • Hanging Leg Raises: I will aim for 3 sets of 10-12 reps.
Day 5 (Friday): Chest and Triceps

  1. Warm-up: I will start with the same 5-10 minutes of light cardio exercises to warm up my muscles.
  2. Chest exercises: I will repeat the chest exercises from Day 1, but with some variations:
    • Incline Bench Press: I will perform 3 sets of 8-10 reps. 80 kg
    • Cable Chest Press: I will do 3 sets of 10-12 reps. 25kg each
    • Dumbbell Pullovers: I will include 3 sets of 10-12 reps. 32kg
  3. Triceps exercises: I will repeat the triceps exercises from Day 1.
  4. Core exercise:
    • Plank: I will aim for 3 sets of 30-60 seconds.
Day 6 (Saturday): Back and Biceps

  1. Warm-up: I will start with the same 5-10 minutes of light cardio exercises to warm up my muscles.
  2. Back exercises: I will repeat the back exercises from Day 2.
  3. Biceps exercises: I will repeat the biceps exercises from Day 2.
  4. Core exercise:
    • Russian Twists: I will aim for 3 sets of 10-12 reps per side.
 
here my kg:
  1. Warm-up: I will start with 5-10 minutes of light cardio exercises such as jogging or cycling to get my blood flowing and warm up my muscles.
  2. Chest exercises:
    • Barbell Bench Press: I will perform 3 sets of 8-10 reps. 32 kg each
    • Dumbbell Flyes: I will do 3 sets of 10-12 reps.16 kg each
    • Push-ups: I will aim for 3 sets to failure.
    • Incline Dumbbell Press: I will include 3 sets of 8-10 reps. 32 kg each
  3. Triceps exercises:
    • Tricep Dips: I will perform 3 sets of 8-10 reps.
    • Close-grip Bench Press: I will do 3 sets of 8-10 reps. 60kg
    • Tricep Pushdowns: I will include 3 sets of 10-12 reps. 30kg
    • Overhead Tricep Extension: I will perform 3 sets of 10-12 reps. 25kg
  4. Core exercise:
    • Plank: I will aim for 3 sets of 30-60 seconds.
Day 2 (Tuesday): Back and Biceps

  1. Warm-up: I will start with the same 5-10 minutes of light cardio exercises to warm up my muscles.
  2. Back exercises:
    • Deadlifts: I will perform 3 sets of 6-8 reps. 120kg ( ha injuries taking easy for now=
    • Pull-ups or Lat Pulldowns: I will aim for 3 sets of 8-10 reps. 75kg
    • Barbell Rows: I will do 3 sets of 8-10 reps. 50 kg
    • Single-arm Dumbbell Rows: I will include 3 sets of 10-12 reps per arm. 36kg
  3. Biceps exercises:
    • Barbell Curls: I will perform 3 sets of 8-10 reps. 40 kg
    • Hammer Curls: I will do 3 sets of 10-12 reps. 20kg
    • Preacher Curls: I will include 3 sets of 10-12 reps. 40kg
    • Concentration Curls: I will perform 3 sets of 10-12 reps per arm. 20kg
  4. Core exercise:
    • Russian Twists: I will aim for 3 sets of 10-12 reps per side.
Day 3 (Wednesday): Rest



Day 4 (Thursday): Legs and Shoulders

  1. Warm-up: I will start with the same 5-10 minutes of light cardio exercises to warm up my muscles.
  2. Leg exercises:
    • Squats: I will perform 3 sets of 8-10 reps. 100 kg
    • Lunges: I will do 3 sets of 10-12 reps per leg. 16 kg
    • Leg Press: I will include 3 sets of 10-12 reps. 220kg
    • Romanian Deadlifts: I will perform 3 sets of 8-10 reps. 80kg
  3. Shoulder exercises:
    • Shoulder Press: I will aim for 3 sets of 8-10 reps. 30 kg each
    • Lateral Raises: I will do 3 sets of 10-12 reps. 14 kg each
    • Front Raises: I will include 3 sets of 10-12 reps. 12kg each
    • Upright Rows: I will perform 3 sets of 10-12 reps. 12 kg each
  4. Core exercise:
    • Hanging Leg Raises: I will aim for 3 sets of 10-12 reps.
Day 5 (Friday): Chest and Triceps

  1. Warm-up: I will start with the same 5-10 minutes of light cardio exercises to warm up my muscles.
  2. Chest exercises: I will repeat the chest exercises from Day 1, but with some variations:
    • Incline Bench Press: I will perform 3 sets of 8-10 reps. 80 kg
    • Cable Chest Press: I will do 3 sets of 10-12 reps. 25kg each
    • Dumbbell Pullovers: I will include 3 sets of 10-12 reps. 32kg
  3. Triceps exercises: I will repeat the triceps exercises from Day 1.
  4. Core exercise:
    • Plank: I will aim for 3 sets of 30-60 seconds.
Day 6 (Saturday): Back and Biceps

  1. Warm-up: I will start with the same 5-10 minutes of light cardio exercises to warm up my muscles.
  2. Back exercises: I will repeat the back exercises from Day 2.
  3. Biceps exercises: I will repeat the biceps exercises from Day 2.
  4. Core exercise:
    • Russian Twists: I will aim for 3 sets of 10-12 reps per side.
@snifer I like this update

but I see you're missing cardio, why don't you do cardio?

also what have you been eating lately?
 

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