First time lifter here. After searching online on how do create

>>37052555

Seems gay, perfect for a fag like you and myself.

Quads - squats
glutes/hamstrings - ROMANIAN deadlifts - way better

shoulders - OHP

Back - barbell rows

Core
Add in some more exercises for your core, crunches, oblique work, etc.

hyperextensions can be done on leg day

overall mediocre routine, could increase volume a bit and rotate heavy/low/med days

>>37052555
Just do SS

>>37052614
>OHP
with barbell or dumbbells?

>>37052672

barbell > dumbell unless you're trying to isolate muscles which is pointless beyond arms/shoulders since you're a novice

>>37052614
>>37052672
better now?


Quads - squats
glutes/hamstrings - romanian deadlifts
PUSH
chest - bench press
shoulders - overhead barbell press
triceps - cable pushdown
PULL
Back - dumbbell rows
Biceps - bicep curls
Forearms - barbell wrist curl

Core
Abs - Hanging leg raises
Planks - try hold for 60 seconds
wood choppers
Lower back - Hyperextensions

>>37052724

it's a good template. try it out and see if you feel fatigued at the end of a session, if you're not try adding more volume

>>37052666
Satan is right, desu

>>37052614
>a variation of an exercise is 'way better' than the normal exercise itself
DYEL?

>>37052555

Just do SS

>>37052555
also i did used the marco calculator and got:

Protein Grams :110
Fat Grams : 55
Carbs Grams : 426
Fiber Grams : 21 - 27

do i have to eat this amount every day