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Thread: What to do now?

  1. #1
    Wannabebig New Member
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    Jul 2009
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    What to do now?

    Hi, I have been weight lifting for about 3 and 1/2 months and have been doing this routine. I am 6ft tall, 170 lbs, about 15 percent body fat. I would like to get to about 10 percent body fat and gain perhaps 15/20 lbs of muscle. My main goal is to gain strength, a little size, and a lot tone. Should I continue with this routine? Thanks.

    Day 1
    Chest 12 sets / 10 reps
    Triceps 9 sets / 10 reps
    Cardio

    Day 2
    Back 15 sets / 10 reps
    Biceps 9 sets / 10 reps
    Cardio

    Day off

    Day 3
    Shoulders 9 sets / 10 reps
    Legs 9 sets / 10 reps
    Cardio

    Day 4 (1 week I do chest/triceps, second week I do back/biceps)
    Cardio

    Day off

    Day off

  2. #2
    Must...work...out... nockits's Avatar
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    Dec 2008
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    Squat rack or bench.
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    948
    Quote Originally Posted by pilotx View Post
    Hi, I have been weight lifting for about 3 and 1/2 months and have been doing this routine. I am 6ft tall, 170 lbs, about 15 percent body fat. I would like to get to about 10 percent body fat and gain perhaps 15/20 lbs of muscle. My main goal is to gain strength, a little size, and a lot tone. Should I continue with this routine? Thanks.

    Day 1
    Chest 12 sets / 10 reps
    Triceps 9 sets / 10 reps
    Cardio

    Day 2
    Back 15 sets / 10 reps
    Biceps 9 sets / 10 reps
    Cardio

    Day off

    Day 3
    Shoulders 9 sets / 10 reps
    Legs 9 sets / 10 reps
    Cardio

    Day 4 (1 week I do chest/triceps, second week I do back/biceps)
    Cardio

    Day off

    Day off
    Not too bad. I would keep it to the 3 days, or do more legs on Day 4, otherwise you're doing upper body 3 out of 4 days. It should be pretty equal.

    Your arms (biceps and triceps) are gettin a lot of sets if you're already doing 12 and 15 for chest and back!

    i would do maybe 3 sets total for each (as an accessory), since your arms will be worked enough once you do compound lifts for the chest/back. you're legs are not gettin enough attention however.

    what movements are you doing for each muscle group?
    Check out my Journal!

    Quote Originally Posted by Skalami View Post
    I just give the worked on muscle group tough riddles before my workouts... or sometimes I'll tell them we're going to the park and then go to the gym, or visa versa. They start to catch on so you have to tell the truth every so often.
    *While on the topic of muscle confusion, and how often a routine needs to be changed.*

  3. #3
    Wannabebig New Member
    Join Date
    Jul 2009
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    Chest
    1. Bench Press
    2. Incline Press
    3. Decline Press
    4. Cable Cross-Over

    Triceps
    1. Triceps Dip Machine
    2. Triceps Pushdown
    3. Dumbell behind the head excercise

    Back
    1. Cable Row
    2. Lat Pulldown
    3. Assisted pull-up
    4. lower back excercise

    Biceps
    1. Barbell bicep curl
    2. concentration curl
    3. another bicep excercise

    Sholders
    1. Lateral raise
    2. front raise
    3. sholder press machine

    Legs
    I use all the machines that work hamstring, Quads, Cavs, etc.

  4. #4
    Moderator Off Road's Avatar
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    5 exercises for the chest, 7 exercises for the biceps, 8 exercises for the triceps, machines for legs, no barbell squats or deadlifts. I'm seeing much that can be improved on.
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  5. #5
    SchModerator ZenMonkey's Avatar
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    Read the stickies before posting.
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