I'm 16 years old, about 180cm tall and about 12-13%bodyfat
I found a plan that I have been doing for a while (im trying to lose fat from muscle building)
What type of diet do I need to incorporate to make this program work, as I am starting to take gym serious
so this is my plan....
15min run at the end of each days program
Monday:
pull ups - till failure/3sets
seated DB shoulder press: RPT (4,8,10)
seated cable rows: 12-15 + 4-5 sets of 3-5 reps (30secs rest)
cable rope push downs: 12-15 + 4-5 sets of 3-5 reps (30secs rest)
lateral raises: 12-15 + 4-5 sets of 3-5 reps (30secs rest)
Tuesday:
super set (lat pulldown 12 reps + seated cable rows 10 reps) x3
super set (assisted chin-ups 12reps + dumbel curls 10 reps0 x3
super set (bench press 12 reps + dips 10reps) x3
super set (incline press 12 reps + triangle push-ups) x3
dumbbell push up row - 10reps/3 sets
front dumbbell raise (left/right/both=1rep) - 10rep/3sets
Wednesday:
Barbell squats: RPT (5,6,8)
Romanian dead lifts: RPT (8,10,12)
Leg extensions: 12-15 + 4-5 sets of 3-5 reps (30secs rest)
Leg curls: 12-15 + 4-5 sets of 3-5 reps (30secs rest)
calf raises: 12-15 + 4-5 sets of 3-5 reps (30secs rest)
Thursday:
Arnold Curl: 10-12 reps - 3sets
Shoulder press: (left/right/both=1 rep) - 10-12 reps - 3sets
Hanging Knee Raise To The Side - 12 reps - 3 sets
Flat Bench Leg Pull-In Crunch - 20 crunches x4
Dumbbell Side Bend - 12 reps - 3sets
Friday:
Incline bench press: RPT (4,6,8)
Flat bench press: RPT (4,6,8)
Incline dumbbell curls: RPT (4,6,8)
Cable Rope curls: 12-15 + 4-5 sets of 3-5 reps (30secs rest)
Cable Face Pulls: 12-15 + 4-5 sets of 3-5 reps (30secs rest)
I found a plan that I have been doing for a while (im trying to lose fat from muscle building)
What type of diet do I need to incorporate to make this program work, as I am starting to take gym serious
so this is my plan....
15min run at the end of each days program
Monday:
pull ups - till failure/3sets
seated DB shoulder press: RPT (4,8,10)
seated cable rows: 12-15 + 4-5 sets of 3-5 reps (30secs rest)
cable rope push downs: 12-15 + 4-5 sets of 3-5 reps (30secs rest)
lateral raises: 12-15 + 4-5 sets of 3-5 reps (30secs rest)
Tuesday:
super set (lat pulldown 12 reps + seated cable rows 10 reps) x3
super set (assisted chin-ups 12reps + dumbel curls 10 reps0 x3
super set (bench press 12 reps + dips 10reps) x3
super set (incline press 12 reps + triangle push-ups) x3
dumbbell push up row - 10reps/3 sets
front dumbbell raise (left/right/both=1rep) - 10rep/3sets
Wednesday:
Barbell squats: RPT (5,6,8)
Romanian dead lifts: RPT (8,10,12)
Leg extensions: 12-15 + 4-5 sets of 3-5 reps (30secs rest)
Leg curls: 12-15 + 4-5 sets of 3-5 reps (30secs rest)
calf raises: 12-15 + 4-5 sets of 3-5 reps (30secs rest)
Thursday:
Arnold Curl: 10-12 reps - 3sets
Shoulder press: (left/right/both=1 rep) - 10-12 reps - 3sets
Hanging Knee Raise To The Side - 12 reps - 3 sets
Flat Bench Leg Pull-In Crunch - 20 crunches x4
Dumbbell Side Bend - 12 reps - 3sets
Friday:
Incline bench press: RPT (4,6,8)
Flat bench press: RPT (4,6,8)
Incline dumbbell curls: RPT (4,6,8)
Cable Rope curls: 12-15 + 4-5 sets of 3-5 reps (30secs rest)
Cable Face Pulls: 12-15 + 4-5 sets of 3-5 reps (30secs rest)