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:
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
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
Hope I can walk after leg day - REST!!!
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
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
Either Cardio or a sport of somekind - rollerblade, MTN bike, hike, swim.
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 !
Last edited by ions; 05-16-2002 at 03:27 PM.
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.
Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
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