A new skill I have improved and found great interest in is lifting weights to gain muscle at the gym, and at home. I feel like a lot of people my age start to focus more on their health and body image around their high school graduation or somewhere near that timeframe. I have always been naturally pretty skinny, but after training consistently going to the gym 5-6 days a week, I have gained about 10 pounds of muscle while staying mostly lean, which is a big accomplishment for me. This has also sparked my interest to become a personal trainer in the coming year, so I will keep staying motivated and working hard. This is my weekly split/workout routine if anyone is interested or seeking advice.
(4×12: 4 sets of 12)
Monday/Thursday: 4×12 Flat Dumbbell Bench Press, 3×15 Chest Fly, 4×8 Incline Smith Machine Bench Press, 4×12 Tricep Extensions, 3×15 Tricep Pushdowns, 4×8 Tricep Dips.
Tuesday/Friday: 4×12 Weighted Pullups/Bent Over Rows, 3×15 Lat Pulldowns, 4×8 Seated Rows, 4×12 Barbell Bicep Curls, 3×15 Cable Rope Curls, 4×8 Incline Hammer Curls.
Wednesday/Saturday: 4×12 Barbell Squat, 3×15 Leg Extensions, 4×8 Leg Curls, 4×15 Calf Raises, 4×12 Dumbbell Press, 3×15 Lateral Raise, 4×12 Rear Delt Fly.
I always tend to try to increase weight in each exercise with about 30 secons-1 minute of rest in between, and push myself until I am breaking a good sweat, all while maintaining a healthy diet consisting of lots of protein, carbs, and water, and finishing each day with either 15 minutes of Cardio or Core each day that I can. The amount of sleep and healthy foods you eat are extremely important for wanting to improve your body, and it all adds up after lots of time and consistency. Good luck!
