Little background, I started working out about a year ago. I am 5'10, weighed about 185 back then, I have been pretty good about going 5-6x per week only missing a week or two here and there during vacation. Now I am about 210, however I am alot stronger/bigger and don't have as much fat. Just recently I started increasing the cardio. Here is my routine takes about an hour a day.
My goal now is to just get more toned without loosing the muscle mass I gained over the past year.
I don't eat fast food, generally bagel or cereal in the morning, Fruit at lunch, dinner usually cook, however I eat a lot of bread/pasta carbs so I am not sure if this is helping or hurting. Have 2 or 3 beers or wine a week.
Any input would be greatly appreciated.
day1 Chest/Tri
Dumbell flat press 8-12 x3
Dumbell Incline press 8-12 x3
Dumbell Flys or cable flys 8-12x3
Pushups 5 sets of 15-20
Dips or Tricep pull downs x3
Cruches 100 x3
Cardio 15min on eliptical
Day2 Back Biceps shoulders
Dumbell Curls 8-12 x3
Military Press 8-12 x3
Chin Ups 8-10 on machine
rows 8-12 x3
Lateral raise dumbell 8-12 x3
Planks 3 sets
Cardio 15min on eliptical
Day 3 Legs
Squats x3
Leg raise x3
Situps 50x3
Cardio 25min eliptical
Day 4 variation of day 1
Day 5 variation of day 2
Day 6 Same as day 3
Day 7 rest
My goal now is to just get more toned without loosing the muscle mass I gained over the past year.
I don't eat fast food, generally bagel or cereal in the morning, Fruit at lunch, dinner usually cook, however I eat a lot of bread/pasta carbs so I am not sure if this is helping or hurting. Have 2 or 3 beers or wine a week.
Any input would be greatly appreciated.
day1 Chest/Tri
Dumbell flat press 8-12 x3
Dumbell Incline press 8-12 x3
Dumbell Flys or cable flys 8-12x3
Pushups 5 sets of 15-20
Dips or Tricep pull downs x3
Cruches 100 x3
Cardio 15min on eliptical
Day2 Back Biceps shoulders
Dumbell Curls 8-12 x3
Military Press 8-12 x3
Chin Ups 8-10 on machine
rows 8-12 x3
Lateral raise dumbell 8-12 x3
Planks 3 sets
Cardio 15min on eliptical
Day 3 Legs
Squats x3
Leg raise x3
Situps 50x3
Cardio 25min eliptical
Day 4 variation of day 1
Day 5 variation of day 2
Day 6 Same as day 3
Day 7 rest