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Hi everyone. I was told to post this here so here it is! 
I’m new around here and so far I really can’t describe how I like this forum and everyone seem to be so helpful and understanding. I’m glad I found you guys.
Since people are nice here and are willing to help out I thought I could post my training and diet programs.
As for trainings, I kinda can’t do some of the basic exercises because I unfortunately don’t have fully developed fingers on my left hand (some issue when I was born so it’s like I don’t have them at all).
But I’m still able to do a majority of exercises which is good enough for me.
My biggest issue is that my whole left side is lagging because of my left hand. (I started using this http://www.takolako.rs/user/include/takolako/images/items/gurtna_za_vratilo.jpg and it helped me a lot to build my left side but it’s still noticeable.) I will now list my training program a day by day and it would be really appreciated if you could correct me if I’m doing something wrong.
• Day 1, Chest:
Bench press: 5x8-10
Incline bench press: 5x8-10
Dips: 5x10-15 (Weighted, about 20-30kg)
Somehow I manage to do dumbbell chest press , but I can’t lift much weight
Cable chest flys: 4x10-15
I finish chest days with body weight push ups
• Day 2, Back:
Pull ups: 5x8-12 and 3x10-15 close grip
Lat pull downs: 4x6-10, 4x6-10 behind head
Seated cable rows: 5x8-12
T-bar in super set with standing cable pullovers: 5x8-15
• Day 3, shoulders:
Seated shoulder press(4 fron sets and 4 behind head sets) so, 8x6-12
Shoulder front raise with 20 kg plate: 4x10
Side delt flys (on cable machine): 4x8-14
Rear delt flys with dumbbells: 4x8-14
Traps with barbell and dumbbells: About 3-4 sets
• Day 4, arms:
Biceps: EZ bar curls: 3x10+
Preacher curls: 3x10-15
Dumbbell curls: 4x10+
Triceps:
Weighted dips(Up to 40kg): 4x6-12
EZ bar triceps extensions: 4x10+
Standing overhead triceps extension: 3x10+
Cable triceps pushdowns: 3x10+
(Sometimes I add close grip bench press)
• Day 5, legs:
Squats: 6x8-10
Leg press: 5x10-15
Leg extensions: 5x8-14
Calf press: 4x12+
• Day 6, trying to even me laggy left side of the body:
Shoulders: side delt cable fly 3x6-8
Biceps: dumbbell curls 3x8-12
Triceps: 1 handed triceps push downs
• Day 7, usually rest day. Sometimes I train, but that depends on how I feel.
DIET:
I try to eat as clean as possible. I don’t eat junk food, I drink only water and I drink a lot of it. I usually go with meat such as chicken, lean beef and sometimes pork, turkey … rice, potatoes, beans…, I eat vegetables in almost every meal, and as for sugar I eat fruit, mostly apples, bananas, oranges, lemons, etc…
This is pretty much it. If you care feel free to correct me if I’m doing something wrong.
Thanks.
(Excuse my grammar mistakes )
regards
EDIT: I forgot to mention deadlifst and barbell rows in my back day, and also forgot to mention that I do somehting different each day, I don't use the same training routine every single training.
I’m new around here and so far I really can’t describe how I like this forum and everyone seem to be so helpful and understanding. I’m glad I found you guys.
Since people are nice here and are willing to help out I thought I could post my training and diet programs.
As for trainings, I kinda can’t do some of the basic exercises because I unfortunately don’t have fully developed fingers on my left hand (some issue when I was born so it’s like I don’t have them at all).
But I’m still able to do a majority of exercises which is good enough for me.
My biggest issue is that my whole left side is lagging because of my left hand. (I started using this http://www.takolako.rs/user/include/takolako/images/items/gurtna_za_vratilo.jpg and it helped me a lot to build my left side but it’s still noticeable.) I will now list my training program a day by day and it would be really appreciated if you could correct me if I’m doing something wrong.
• Day 1, Chest:
Bench press: 5x8-10
Incline bench press: 5x8-10
Dips: 5x10-15 (Weighted, about 20-30kg)
Somehow I manage to do dumbbell chest press , but I can’t lift much weight
Cable chest flys: 4x10-15
I finish chest days with body weight push ups
• Day 2, Back:
Pull ups: 5x8-12 and 3x10-15 close grip
Lat pull downs: 4x6-10, 4x6-10 behind head
Seated cable rows: 5x8-12
T-bar in super set with standing cable pullovers: 5x8-15
• Day 3, shoulders:
Seated shoulder press(4 fron sets and 4 behind head sets) so, 8x6-12
Shoulder front raise with 20 kg plate: 4x10
Side delt flys (on cable machine): 4x8-14
Rear delt flys with dumbbells: 4x8-14
Traps with barbell and dumbbells: About 3-4 sets
• Day 4, arms:
Biceps: EZ bar curls: 3x10+
Preacher curls: 3x10-15
Dumbbell curls: 4x10+
Triceps:
Weighted dips(Up to 40kg): 4x6-12
EZ bar triceps extensions: 4x10+
Standing overhead triceps extension: 3x10+
Cable triceps pushdowns: 3x10+
(Sometimes I add close grip bench press)
• Day 5, legs:
Squats: 6x8-10
Leg press: 5x10-15
Leg extensions: 5x8-14
Calf press: 4x12+
• Day 6, trying to even me laggy left side of the body:
Shoulders: side delt cable fly 3x6-8
Biceps: dumbbell curls 3x8-12
Triceps: 1 handed triceps push downs
• Day 7, usually rest day. Sometimes I train, but that depends on how I feel.
DIET:
I try to eat as clean as possible. I don’t eat junk food, I drink only water and I drink a lot of it. I usually go with meat such as chicken, lean beef and sometimes pork, turkey … rice, potatoes, beans…, I eat vegetables in almost every meal, and as for sugar I eat fruit, mostly apples, bananas, oranges, lemons, etc…
This is pretty much it. If you care feel free to correct me if I’m doing something wrong.
Thanks.
(Excuse my grammar mistakes
)regards
EDIT: I forgot to mention deadlifst and barbell rows in my back day, and also forgot to mention that I do somehting different each day, I don't use the same training routine every single training.
Last edited:
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