Lunges 2 sets 8-20 reps
Squats 1-2 sets 15-20 reps
Stiff Legged Deads 2 sets 6-20 reps
Calf Raises 3 sets as many reps as possible
Chest and Back
Flys superset with bench press 1-2 sets 5-20 reps
Pushups 1 sets as many as possible
DumbBell Pullovers 1 set as many reps as possible
DumbBell Rows(regular and reverse grip) 1-2 sets 6-20 reps
Crunches 2 sets 20 reps
Shoulders and Arms
Laterals superset with overhead press 1-2 sets 5-20 reps
Bent Over Laterals 1 set 8-20 reps
Curls superset with Tricep extensions 2 sets 8-20 reps
Hammer Curls superset with Dips 2 sets 10-20 reps
Seated Scissors 2 sets of 20 reps
This Routine can be split into a 3 day push (chest, shoulders, triceps), pull (Back, biceps), leg routine, or a traditional bro split (1 body part split across a 5 day period). Personally I like doing multiple body parts as I feel it triggers the best possible muscle growth in the body. Below will be a list of supplement recommendations. Having trained myself for the past 20+ years, do your body a favor, get a check up with your physician, and see what will work best for you. You can buy all these supplements or you can merely go off regular food, which will still help, but in my personal experience, proper supplementation will give your body the additional fuel it needs to run much more efficiently.
1 scoop nutrex Outlift, best preworkout on the market at the moment, if sensitive to sitimulants I recommend either MTS Fuel (2-3 scoops and drink before and during training), or 5% nutritions Full as f**k
MTS Fuel for just BCAA’s, Gaspari SizeOn (in my own personal opinion, stacked with Outlift, give you the best bang for your buck combination of natural muscle building ingredients money can buy with quality carbs, creatine and aminos) use Karbolyn, for pure, fast acting carbs alone if you can afford that, for creatine I recommend Monohydrate or HCL, both are the top brands of creatine out imo, Creatine is the MOST STUDIED, AND SAFEST natural muscle builder on the market. Ester, Krealkalyn, though marketed highly are much inferior products, that will use the “creatine bloating” myth. Once upon a time in the late 90s, and early 00’s a product called Cell Tech, was one of the best selling products on the market, and still to this day it is available, and I personally thought it was a awesome product, having purchased it a number of times. Giving you 70 grams of carbs with 10 g of creatine. Don’t be swayed, magazines are essentially catalogs for supplement companies, all trying to sell you more expensive products.
2 scoops of Dymatize protein or
2 scoops of MTS Red Velvet whey (For a real treat, make yourself a serving of oatmeal, and after done in heating up add 2 scoops of whey before eating, you’ll be glad you did)
Supplements like glutamine, are helpful, but pending on your budget, you could personally take or leave this one, being that the proteins I selected for you ALREADY HAVE GLUTAMINE. 4-8 G post workout is all you really need. The machine greens multi by MTS Nutrition is a all in 1 health supplement, that gets you probiotics, vitamins, and greens. IF ON A BUDGET, Use just the vitamins, I personally like a good high caffeine preworkout, but it isn’t necessary, as theirs many other options out there. Creatine, and protein, should be in your routine if looking for the bare minimum.