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Front squats
Chin-ups (shoulder width grip)
Bench press (very slight incline)
Seated rows (wide grip, pull bar to pecs)
Leg curls
Concentration curls (alternate between arms with...

Don't sweat the small stuff

I was thinking of doing the same b/c the gyms on base are overly crowded in the afternoon/evening. I haven't worked out in almost a week b/c it's aggravating to wait 30minutes on a damn bench and...

You can't cut to something you don't have and at 158 lbs at your height you probably have very little muscle mass. Hence people suggesting you get on a strength routine.

Normally people who have to ask questions about their routine being good enough are not at the level to were they should be making their own routine and would be much better off with one of the tried...

This is how I look at it too. People tend to way over think this very simple concept. Once you have been at the routine long enough it just simply flows.

read the stickies b/c right now you're wasting your time

Takes me almost 2 hours b/c the gyms on base suck and are constantly packed when I get off work.

You have been working out for a year and never did a deadlift? Sounds like you haven't been working out for a year....

In on this. I loved the original routine. Really looking forward to this one.

Jesus you need to eat if those stats are really what you're. You're young don't deprive yourself

Your goal of losing weight has little to do with your workout and completely to do with how many calories you consume and burn each day. There is no ideal workout for losing weight since this is...

You're just wasting your time. Pickup one of the stickied novice programs and stick with it.

I did ICF for almost a year straight and did M,TH,F rotation. You will be fine until you reach heavy weights. What are your current lifts at?

I loved the results from the original program and will definitely be starting this program once I get settled here.

Thank you very much Kelei for continuing to answer our questions

232,592 + 50=232,642

We all started out somewhere. Just keep adding weight to the bar and you will be lifting what you thought was heavy a couple months ago.

200,941 +50 = 200,991

Well seeing as how I am in the military with very limited bandwidth it's not going to happen from me until I see land

I see lots of people asking for progression stats and pictures. I can't upload pictures, but I can share my 15 weeks of doing this workout on a calorie deficit.

Squats 185 -> 240
BP 170 -> 205...