Hey, I'm new to this forum. But I'm looking for some feedback on my routine.
I am 6'1. My weight is 197-200, around 13-15% body fat. My goals are to get to 10% body fat, or to get the most out of my abs and body, while still gaining some muscle and improving definition.
Monday-Saturday routine.
Monday-Chest. 10 sets of 3, heavy weight. Incline, decline, reps 6-8. 4 sets.
Dips, 4 sets of 8-15. 4 sets of 8-15 of Flys. Triceps.
Tuesday-20 minutes cardio, 3-4 types of ab exercises. 2 sets of 50 pushups.
Wednesday-Legs and Shoulders. 4 sets of each, 6-12 reps. Leg Press
(heavy), squats, leg extensions, hamstring curls, calf raises, butt blaster. 4 sets of 6-12 for shoulders. Circuit Training between shoulder press and shrugs. Bar raise.
Thursday-20 minutes cardio, 3-4 types of ab exercises, 100 repetitions on leg press without weight broken into two sets of 50.
Friday-Biceps, forearms, triceps, and back. Circuit training between wide grip lat pullups, chin ups, pullups, and close grip pullups, (done to failure) to E-Z bar of light weight of 7 and 7s. 4 sets of 6-8 of 60 lbs of partial bicep curls.
Saturday-20 minutes cardio, abs.
Sunday-Rest.
I am basically eating whatever I want at the moment, a lot of bread and carbs. I take a preworkout shake of Muscle Milk and an postworkout shake. My calorie intake is usually between 2500-3500 calories.
Whatever you think of what I have detailed, please, post your help or ideas regarding this work out plan. I have been working out since my freshman year or high school and am now 21, and have been working out 3-6 days a week for a year and a half. I went from 215 of pudge to 190 and now back to 200 with more muscle. I went from 30+ body fat to under and around 15. Wondering helpful diets you have, as I have never really stuck with one, I just cut out fast food, try to eliminate hydroginated oils and trans fat, or anything deemed unhealthy.
Thanks
Drew
I am 6'1. My weight is 197-200, around 13-15% body fat. My goals are to get to 10% body fat, or to get the most out of my abs and body, while still gaining some muscle and improving definition.
Monday-Saturday routine.
Monday-Chest. 10 sets of 3, heavy weight. Incline, decline, reps 6-8. 4 sets.
Dips, 4 sets of 8-15. 4 sets of 8-15 of Flys. Triceps.
Tuesday-20 minutes cardio, 3-4 types of ab exercises. 2 sets of 50 pushups.
Wednesday-Legs and Shoulders. 4 sets of each, 6-12 reps. Leg Press
(heavy), squats, leg extensions, hamstring curls, calf raises, butt blaster. 4 sets of 6-12 for shoulders. Circuit Training between shoulder press and shrugs. Bar raise.
Thursday-20 minutes cardio, 3-4 types of ab exercises, 100 repetitions on leg press without weight broken into two sets of 50.
Friday-Biceps, forearms, triceps, and back. Circuit training between wide grip lat pullups, chin ups, pullups, and close grip pullups, (done to failure) to E-Z bar of light weight of 7 and 7s. 4 sets of 6-8 of 60 lbs of partial bicep curls.
Saturday-20 minutes cardio, abs.
Sunday-Rest.
I am basically eating whatever I want at the moment, a lot of bread and carbs. I take a preworkout shake of Muscle Milk and an postworkout shake. My calorie intake is usually between 2500-3500 calories.
Whatever you think of what I have detailed, please, post your help or ideas regarding this work out plan. I have been working out since my freshman year or high school and am now 21, and have been working out 3-6 days a week for a year and a half. I went from 215 of pudge to 190 and now back to 200 with more muscle. I went from 30+ body fat to under and around 15. Wondering helpful diets you have, as I have never really stuck with one, I just cut out fast food, try to eliminate hydroginated oils and trans fat, or anything deemed unhealthy.
Thanks
Drew
