I have been lifting for a few years. l have been lately training one body part a day. i have made little progress and started reading some threads around here. i wanna reformat my program and would like to ask all of you for the help to do that. this past week i tried
monday chest/back
bench press 1 set of 8-10, 4 sets of 4-6
incline db same
db flys
pull ups 5 sets of 5
rows 1 set of 8, 4 sets of 4-6
low cable rows same
tuesday and thrusday abs/cardio
HIIT on eliptical machine for 20 min (30 sec sprint, 1:30 fast pace) with a 3 min warmup and cooldown
wednesday bi and tris
hammer db curls (1 set of 8, 4 sets of 4-6)
1 arm dumbell preacher curl (same)
close grip bench press (same)
pushdowns (same)
dips 5 sets of max
fri shoulders
standing bb press (same)
seated db press (same)
seated laterall raises to the sides. (same)
sat legs
squats
calf raises
leg ext.
leg curls.
Im trying to lose some bodyfat and gain some strength for summer, pretty much become more defined. ive been eating really well to. my weight has dropped a lil and my pants fit looser but my bench went down pretty noticeably in a weeks time. i fig maybe i wasnt sleeping enough? i was only getting around 6 hours at most this past week. any help would be greatly appreciated.
im 5'5, 155 lbs, and last time i checked i was 19% body fat but that was like 2 yrs ago..
monday chest/back
bench press 1 set of 8-10, 4 sets of 4-6
incline db same
db flys
pull ups 5 sets of 5
rows 1 set of 8, 4 sets of 4-6
low cable rows same
tuesday and thrusday abs/cardio
HIIT on eliptical machine for 20 min (30 sec sprint, 1:30 fast pace) with a 3 min warmup and cooldown
wednesday bi and tris
hammer db curls (1 set of 8, 4 sets of 4-6)
1 arm dumbell preacher curl (same)
close grip bench press (same)
pushdowns (same)
dips 5 sets of max
fri shoulders
standing bb press (same)
seated db press (same)
seated laterall raises to the sides. (same)
sat legs
squats
calf raises
leg ext.
leg curls.
Im trying to lose some bodyfat and gain some strength for summer, pretty much become more defined. ive been eating really well to. my weight has dropped a lil and my pants fit looser but my bench went down pretty noticeably in a weeks time. i fig maybe i wasnt sleeping enough? i was only getting around 6 hours at most this past week. any help would be greatly appreciated.
im 5'5, 155 lbs, and last time i checked i was 19% body fat but that was like 2 yrs ago..