Need help with exercise routine

S

storyteller

0
Hello ...

I am new to this forum..just lookin for some advice from people who have been dedicated to body building and know what they are doing...My goal is to get good upper body and okay lower body and offcourse nice abs ..six packs if possible :party:

Currently this is my routine:

Monday: Upper body (latpull, butterfly, chest press and back) plus abs for 15 minutes
Tuesday: Same as above
Wednesday: 5 minutes cardio for warm up..then Lower body for half an hour (squats, calves) and abs for half an hour
Thursday: Upper body
Friday, sat, sun: Rest day.

I am thinkin about switching to
Mon: Upper body
Tuesday: Lower
wednesday: Upper
Thursday: Lower
Friday: Upper
Sat: Lil cardio and abs
Sun: Rest

Diet: Includes Whey Protein, Vegetables, Meat, Lil bit junk food, OJ, NO Xplode and 3 litres water.:p
 
If you're serious about body building you need to start doing a split routine such as

Monday-arms Wednesday-Legs Friday-Back/Shoulders Saturday-Chest

There are many variations on this but split is pretty much a must for BB
 
I agree, you can work a group like chest and tris but you need to give them a rest the next day, and work another group, like back and bis.

Chest, tris
Back, bis, squat
rest
chest, tris
Back, bis, deadlift

Even better you can focus on Full body compound movements 3 days a week mon, wed and Fri resting fully the day after each workout.
 
"the day he forgives himself,he becomes wise."

I’m working on this stage. But it is so hard to forgive ourselves. I can’t really even get my mind around it.
 
David the PT said:
If you're serious about body building you need to start doing a split routine such as

Monday-arms Wednesday-Legs Friday-Back/Shoulders Saturday-Chest

There are many variations on this but split is pretty much a must for BB
Click to expand...

Is this one good for beginer? Is storyteller boy or girl? Why you say is pretty much a must for BB?
 
Training Help for 6 pack abs

You will not see your six pack abs unless you've less than 6% of body fat percentage. So you can do half an hour of cardio at 60-70% of maximum heart rate on your off days. Avoid machines and do running, rope skipping, real life cycling for cardio exercise. You can do full body weight exercises in circuits to burn more fat and put off machine and free weight exercises for a day in the week. Also cut out on the junk food totally.

Reverse breathing or belly breathing exercise in Yoga breathing is especially helpful in reducing belly fat.

A Cheat day is okay, even desirable at times when fat loss comes to a halt, but not otherwise. Fruits and veggies should make up 50% or more of your diet, cut out the starches to minimum.

You should see results very shortly.
 
partha2009 said:
You will not see your six pack abs unless you've less than 6% of body fat percentage. So you can do half an hour of cardio at 60-70% of maximum heart rate on your off days. Avoid machines and do running, rope skipping, real life cycling for cardio exercise. You can do full body weight exercises in circuits to burn more fat and put off machine and free weight exercises for a day in the week. Also cut out on the junk food totally.

Reverse breathing or belly breathing exercise in Yoga breathing is especially helpful in reducing belly fat.

A Cheat day is okay, even desirable at times when fat loss comes to a halt, but not otherwise. Fruits and veggies should make up 50% or more of your diet, cut out the starches to minimum.

You should see results very shortly.
Click to expand...


thanks..definitely good advise
 
JohnnySolo said:
I agree, you can work a group like chest and tris but you need to give them a rest the next day, and work another group, like back and bis.

Chest, tris
Back, bis, squat
rest
chest, tris
Back, bis, deadlift

Even better you can focus on Full body compound movements 3 days a week mon, wed and Fri resting fully the day after each workout.
Click to expand...

questions on compound exercise... is it okay if I do compound exercise four times a week? skipping wednesday, sat and sun..also is it okay if I just do cardio on wednesday and nothing else.. for let's say half an hour.

I spend no more than an hour in the gym 4 times a week but I skip fri,sat and sun..so I guess I should be able to keep it same but just do compound for all four and cardio on wed?
 
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