Hi guys!
I'm pretty new here to the training scene so please, don't judge on my lack of knowledge lol!
I'm currently 80kgs and I'm not as defined and as ripped as I would like to be, and in saying that I mean I have a of love handles.
I'm currently in the process of training to increase my strength and define my body. I train 6 days a week and I'm looking for some help in this area.
I've posted below my work out plan that I do over the 6 days, Can someone who please give me some help and tell me if this is a decent enough workout for what I want.
• Monday - Day 1 - Full Body and Core
• Tuesday - Day 2 - "Light" Sessions
• Wednesday - Day 3 - Full Body and Core
• Thursday - Day 4 - "Light" Sessions
• Friday - Day 5 - Full Body and Core
• Saturday - Day 6 - "Light" Sessions
• Sunday - Day 7 - REST
Full Body and Core
Exercise Sets Reps
Deadlift 3 10-12
Squat 3 10-12
Bench Press 3 10-12
Push Up AMAN 10 Total
Pull Up or Chin Up AMAN 10 Total
Dip AMAN 10 Total
Light Sessions and Core
Exercise Sets Reps
Shoulders – Military Press & Shrugs 3 10-15
Biceps – Dumbbell Curls & EZ Bar Curls 3 10-15
Triceps – Skull crushers & Resistance pull-down 3 10-15
Push Up AMAN 10
Pull Up or Chin Up AMAN 10
Dip AMAN 10
Rowing 500 m Intervals (Hard) 4-6 2000-3000 meters
Rowing (Long) 4000-6000 meters
Cable Crunch 3 15-25
Weighted Side Bend 3 10-15
Leg Raise 3 15-25
I also take Jack3D Micro as a pre-work out.
All the tips and re-works possible would be much appreciated!
Thanks!
Michael
I'm pretty new here to the training scene so please, don't judge on my lack of knowledge lol!
I'm currently 80kgs and I'm not as defined and as ripped as I would like to be, and in saying that I mean I have a of love handles.
I'm currently in the process of training to increase my strength and define my body. I train 6 days a week and I'm looking for some help in this area.
I've posted below my work out plan that I do over the 6 days, Can someone who please give me some help and tell me if this is a decent enough workout for what I want.
• Monday - Day 1 - Full Body and Core
• Tuesday - Day 2 - "Light" Sessions
• Wednesday - Day 3 - Full Body and Core
• Thursday - Day 4 - "Light" Sessions
• Friday - Day 5 - Full Body and Core
• Saturday - Day 6 - "Light" Sessions
• Sunday - Day 7 - REST
Full Body and Core
Exercise Sets Reps
Deadlift 3 10-12
Squat 3 10-12
Bench Press 3 10-12
Push Up AMAN 10 Total
Pull Up or Chin Up AMAN 10 Total
Dip AMAN 10 Total
Light Sessions and Core
Exercise Sets Reps
Shoulders – Military Press & Shrugs 3 10-15
Biceps – Dumbbell Curls & EZ Bar Curls 3 10-15
Triceps – Skull crushers & Resistance pull-down 3 10-15
Push Up AMAN 10
Pull Up or Chin Up AMAN 10
Dip AMAN 10
Rowing 500 m Intervals (Hard) 4-6 2000-3000 meters
Rowing (Long) 4000-6000 meters
Cable Crunch 3 15-25
Weighted Side Bend 3 10-15
Leg Raise 3 15-25
I also take Jack3D Micro as a pre-work out.
All the tips and re-works possible would be much appreciated!
Thanks!
Michael