Search:

your desired weight is 154? your question made no sense. can you drop 9 pounds of fat in 5 months, yes, very easily. will you lose muscle? it really depends on your diet and workout routine.

Id say one upper body day, one lower body day would be a bit better, just so you can hit all the big lifts.

do you not have barbells? dumbbell squats and deadlifts wont really do much/make you...

if you have a brain you can calculate calories, thats all you need. its just adding numbers.

and you dont need another day of cardio. lifts hard and eat clean. in 12 weeks you can lose about 7%...

is this a joke? thats the worst routine i have ever seen if youre serious. youre doing BB curls and lateral raises before squats? and you dont deadlift?

why are you making up your own routine?

lol at benching triple body weight, but good luck.

the main thing is youve been lifting for one year. id say continue hitting it hard if you are getting stronger. in the end of the day, having a...

how can dieting not be an issue? dieting is always an issue. you could improve your lifts guaranteed by improving your diet...

but i will answer your question as well. i think you should do 2/3...

if youre a beginner and want to get the most out of it, stop worrying about doing biceps and get a real routine. your routine is total garbage. you are like those idiots in the gym who just wanna get...

are you skinny or skinny fat? if youre skinny, dont cut, you should be lean already. if youre skinny fat and need to cut, or even want to go from 13%bf to 7%bf without steroids, you will lose a lot...

2 times per week, try it for 6 weeks. make sure you have a spotter, negatives are key. go slow

cant see anything

15-17% bf (looks closer to around 17%) is high. definitely dont put anymore on. im not a fan of bulking, especially when the goal is to gain strength, but eating on like a 100 calorie deficit would...

i dont necessarily agree. your lockout isnt the problem. you need to roll your lats back in the beginning of the lift. its hard to explain/do, but it would really help you. with your lats back, your...

i have 2 routines that really helped break through plateaus for me, one is a bulgarian method and other is just more of a PL approach.

bulgarian- i do 135x40, 185x20, 225x10, 275x5, 315x3, 365x2...

i kind of understand, but there have been tons of research suggesting that those systems do in fact benefit newbs as much as experienced lifters. i know its a bit more complicated, but allows people...

the stronger you are/the heavier you lift, the most pressure on any body part. that comes with getting strong. if you want to get strong legs you have to squat

just so you know that looks like more of a slimming, leaning routine than muscle building to me, especially if youre going to 6 days a week. not my style but as long as you hit legs hard every week i...

sure man. not sure what kind of gym you go to, but if you have bands and/chains, definitely try some speed days. they will help your explosion out of the bottom which should help tremendously...

heavy DB press is probably the best thing you can do strength wise for your chest. it wont increase your bench the most necessarily, but gives you full range of motion and freedom that the BB doesnt....

what he said. thats great if youre not sore and youre doing quality workouts. however, i dont know anyone who works out corectly whos not sore after chest or leg day

back squats, front squats, lunges, hip thrusters, ham/quad isos