Need Some Help With A Workout Plan

[IceDude27]

So I'm about 130 pounds 5 foot 4 inches, kinda skinny, and I've been getting into lifting for the past month and have improved my bench by around 25, but I'm trying to do some fullbody stuff. Could anyone help me with a nice schedule or find something online. I've looked around and tried stuff but nothing seemed to have really helped among a few schedules. I'm looking for something to target certain muscle groups and improve my arm strength mainly. hopefully someone can help out

Thanks

[Xiolest]

So I'm about 130 pounds 5 foot 4 inches, kinda skinny, and I've been getting into lifting for the past month and have improved my bench by around 25, but I'm trying to do some fullbody stuff. Could anyone help me with a nice schedule or find something online. I've looked around and tried stuff but nothing seemed to have really helped among a few schedules. I'm looking for something to target certain muscle groups and improve my arm strength mainly. hopefully someone can help out

Thanks

Can you specify the certain muscle groups and are you also trying to gain weight?

[13reast]

bumpppppppppp

[Nordic]

If you'd like i could send you a push,pull,legs plan that i'm currently using.

However, you will workout 6 days a week. I also have another workout plan where you workout for 5 days.

[Hentai]

If you'd like i could send you a push,pull,legs plan that i'm currently using.

However, you will workout 6 days a week. I also have another workout plan where you workout for 5 days.

Can I have both actually, probably going to use the 5 day one though.

[Nordic]

Can I have both actually, probably going to use the 5 day one though.

Yeah I'll send you a PM. I will just have to translate the 5 day one to English.

[csgorankedsmurf]

bumpppppppp dm me

[Jacky]

Run lift sit up do it for 6 days

repeat

[nyati55]

I had some success with stronglifts 5x5

[Offyd]

Just walk then until you can job. Walking is the best exercise.

[Briyam]

Start off basic with a 5x5 program or the basic Push/Pull split. 3 days a week, as well as consistent dieting such as making sure you are eating over your maintenance macros in order to gain size. Eventually increase the days as your body adjusts. Master your basic compound lifts.

[24cool12]

You got to start off strong! push yourself till you cannot get up that off i got big

[MTL2017]

interested in this plan

[hapik]

Start running around 18km/week 3 times per 45 minutes

[Vendetta]

i'm using this program for building mass:

Day 1: Chest
Barbell Bench Press
Incline Dumbbell Press
Dumbbell Flyes
Decline Barbell Bench Press/ Seated Chest Press

Day 2: Back
Wide-Grip Lat Pulldown
One-Arm Dumbbell Row
Seated Cable Rows
Seated Row Machine

Day 3: Shoulders and traps
Side Lateral Raise
Upright Barbell Row
Barbell Shoulder Press
Front Two-Dumbbell Raise
Smith Machine Shrug (for traps)

Day 4: Leg Day
Barbell Squat (best exercises)
Leg Extensions
Lying Leg Curls
Leg Press
Standing Calf Raises

Day 5: Arms (biceps and triceps)
*biceps:
Dumbbell Alternate Bicep Curl
Standing Biceps Cable Curl
EZ-Bar Curl
Preacher Curls

*triceps
Lying Triceps Press (skull crushers)
Weighted Bench Dips
Triceps Pushdown - Rope Attachment
Triceps Overhead Extension with Rope/dumbbell

Go for less reps and more weight, so you can gain mass and strength easier. I do 4 sets and 6-10 reps.