First time here in the forums of ExRx, but have been using this site for several years now as a reference point on how to do exercises correctly and what to do for when I need to freshen up the routine.
I'm 26, 6'2", weigh 175 lbs, with a body fat of 17%. For the past 7 years, I've been weight lifting on and off (more off than on unfortunately). The reason for this has been my schedule has been super busy, and I tend to focus more on my job than my personal health. However, now that I'm a teacher, I now have a set schedule, and I can fit in actual slots for the gym (Planet Fitness is where I go now, but I might switch to Crunch or Blink Fitness in the future). But, keep in mind, I teach 5 middle-school classes per day and I'm on my feet all the time.
My body tends to be more on the skinny side, with most of my body fat stored around my thighs, and some around my torso. That said, my legs are stronger than my upper body, and thus, my work outs tend to focus on my upper body rather than my lower body. For weights:
- curl about 25# with little difficulty, but 40# I struggle with.
- triceps: 25 to 35#
- bench press about 90#
- shoulder press about 25#
- depending on the back exercise, lift 110# (lateral pulldown) or 60# (bentover row with barbell)
Ideally, I would like to increase my upper body strength and get a little bit bigger in terms of size. I know that due to my body, it would be an uphill battle to get big pecs and what not, so I'm fine with that. Besides that, I also want to decrease my body fat percentage to about 12%.
Now for the workout:
Chest and Back would be the same day, FYI
Barbell Bench Press: 4 sets, 8 reps
Dumbbell Flye: 4 sets, 15 reps
Lateral Raise (DB): 4 sets, 15 reps
Bent Over Lateral Raise: 4 sets, 15 reps
Lateral Pull Down: 4 sets, 10 reps
(Barbell) Bent Over Row with Romanian Deadlift: 4 sets, 8-10 reps
(Dumbbell) Bent over row: 4 sets, 8-10 reps
DB Shoulder Press: 4 sets, 8-10 reps
DB Upright Row: 4 sets, 8-10 reps
BB Rear Delt Row: 4 sets, 8-10 reps
Triceps Extension (sitting): 4 sets, 8-10 reps
BB Curl: 4 sets, 8-10 reps
BB Squats: 5 sets, 10-15 reps
DB Straight Leg Deadlifts: 5 sets, 10-15 reps
Box Jump: 6 sets, 3-4 jumps
DB Lunge: 5 sets, 12 reps
Jog @ 45 minutes OR HIIT for 20 minutes, both on treadmill
Reflecting on what I've done, I know I'm very much a noob at this, but I'm willing to learn - just expect a lot of questions from me! And thank you in advance for your guidance!!