monday- chest and tricep
tuesday- back and biceps
wednesday- abs
thursday- shoulder
friday-legs
saturday and sunday - rest
cardio HIIT
walk 5 min
run 10 min
5 x 1 min intervals
1 min walk between each
5 min cool down
30 min total
or
walk 5 min
run 10 min
5 x 2 min intervals
1 min walk between each
5 min cool down
35 min total
my goal is to lower my bf and get my muscle cut.
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Thread: my routine any comments on it?
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01-07-2011, 05:38 PM #1
my routine any comments on it?
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01-07-2011, 06:20 PM #2
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01-07-2011, 06:37 PM #3
the exercises i do for those days changes a little ever week so , didnt bother putting them down but they are like these
-chest and triceps
Barbell bench press 4x10
incline Barbell Bench Press 4x10
Decline Barbell Bench Press 4x10
Dumbbell Flyes 4x10
Seated Triceps Press 4x10
Triceps Pushdown 4x15
Dumbbell One-Arm Triceps Extension 4x10
Dip Machine 4x10
other days are similar to these to, 4 exercise with 4 set of 10 reps
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01-07-2011, 07:39 PM #4
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01-07-2011, 07:46 PM #5
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01-07-2011, 07:59 PM #6
chest and triceps
----------------------
Dumbbell Flyes
Barbell bench press
incline Barbell Bench Press
Decline Barbell Bench Press
Seated Triceps Press
Triceps Pushdown
Dumbbell One-Arm Triceps Extension
Dip Machine
back and biceps
----------------------
-middle back
bent over barbell rows
One-Arm Dumbbell Row
-lowerback
deadlift
Hyperextension
Seated Dumbbell Curl or standing
Preacher Curl
Alternate Incline Dumbbell Curl
Cross Body Hammer Curl
legs
-----------------------
Barbell Full Squat
Lying Leg Curls
Leg Extensions
leg press
-shoulder and traps
----------------
Dumbbell Shoulder Press
One-Arm Side Laterals
Front Dumbbell Raise
Standing Military Press
Shrugs
Upright Barbell Row
Smith Machine Shrugs
im 5,4 and 150 pounds my bf is 20%
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