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View Full Version : My routine + How much cardio?



ions
05-16-2002, 11:18 AM
First of all I'm torn between taking on some muscle mass or shedding fat - I'm the perpetual optimist that would like to believe I can do both but...

My routine right now looks like this:

Monday:
Chest & Triceps
DD Press 2 x 6 -8 reps
Slight incline DD Press: 2 x 6-8 reps
Dips: 2 sets up to 10 reps
Skulls: 2 x 6-8 reps
Cable Pressdowns: 1 x 6-8 reps

Tuesday:
Legs & Abs
Squats: 2 x 6-8 reps
Leg Extension: 2 x 6-8 reps
Stiff legged DL: 2 x 6-8 reps
Standing Calf Raise: 2 x 8-10 reps
Seated Calf Raise: 2 x 8-10 reps
Crunches: 3 x 15 reps

Wednesday:
Hope I can walk after leg day :D - REST!!!

Thursday:
Shoulders (I do these on their own my because previously when I trained I did not get good results pairing them with anything and I consider them a weak point on my physique + I want good shoulders)
Seated BB Press behind the neck 2 x 8-10 reps
Seated lateral raise 2 x 8-10 reps
Front raise: 2 x 8-10 reps

Friday:
Back & Biceps
Chin ups: 2 x 6-8 reps
Deadlifts: 2 x 6-8 reps
Barbell Rows: 2 x 6-8 reps
Shrugs: 1 x 10 reps
Seated DB curls: 2 x 8-10 reps
Hammer curls: 1 x 8 x 10 reps

Saturday
Either Cardio or a sport of somekind - rollerblade, MTN bike, hike, swim.

Sunday
REST

What'ya think of the routine?

I try and put cardio in 3-4 times per week but I do it pretty intense for 35 minutes on the elliptical machine. According to it I burn over 400calories each time - no idea how accurate it is but I use it as a guideline. Is that too much cardio - will I start to burn off muscle? I stand at 5'7" 160lbs w/approx 20% bf (my guesstimate) and I guess the end goal is 160lbs with 10% bf the point where I hope my abs will show up. What sort of time frame can I put to that goal that's reasonable? Will my routine get me there?

Sorry for all the questions but I need :help:!

Paul Stagg
05-16-2002, 01:12 PM
Looks fine.

Use your diet as the primary tool to manipulate body composition. 3 times a week for 35 minutes is a fine place to start with cardio. Adjust as needed.