Routine Help Needed

[AirLyle]

GOALS

1. Go from 0 Pull Ups to 10 Pull Ups in 4 to 6 Weeks.
2. Go from a 14 Min 1.5 Mile to a 10 1/2 Min 1.5 Mile in 4 to 6 Weeks.
3. General Athletic Fitness
4. Go from 206lbs to 176lbs in 12 weeks.
5) Already went from 310 to 206 in 11 months.

Early Morning

MON-FRI

3 Mile Jog/Run

Late Morning

MON/THURS

ABS
4 x 25 Hanging Leg Raises

CHEST
4 x 12 Dumbbell Flyes

LEGS
4 x 08 Squats
4 x 12 Leg Curls
4 x 12 Leg Extension

TUE/FRI

SHOULDERS
4 x 12 Military Press

BICEPS
4 x 12 Barbell Curls

BACK
4 x 12 Cable Rows
4 x 12 Lat Pulldows
4 x 08 Assisted Pullups

Mid Afternoon

MON-FRI

4 x 25 Dips
4 x 25 Sit Ups
4 Sets x 25 Reps Push Ups
4 Sets x 25 Reps Russian Twists

[nextsuperhero]

Female forum. Try posting in the "workouts" subforum.

[AirLyle]

So what I cant ask for a female perspective?

[nextsuperhero]

Try a 5 x 5

Why did you delete your other comment?

[AirLyle]

Try a 5 x 5

Why did you delete your other comment?

It was uncalled for. IM was grumpy this morning. But seriously...

[james0566]

Try a 5 x 5

Why did you delete your other comment?

because hes a troll! he posts the same stuff all the time. when he doesnt like what he hears, he deletes