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  1. #1
    Registered User denka's Avatar
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    Do I need improvements in this routine?

    Hi all,

    Just trying to get tips or advise from the ppl who succeed.

    My goal is to get better definition and loose belly that I got after my little fella came to this world.

    I used to do workout with kettlebells as not looking to get extremely big. just to stay in 96-100 kg range.

    I am 5'11'' and weight is 96 kg. Routines I try to finish within 30-35 min + cardio. I'd been doing this routine withing 4 months.

    Below is my routine from Jefit app. I hope it is easy to see and understand. For days when I do 2 parts of the body, I do set like this one exercise for one body and then one exercise for another and then rest, so like one set consists 2 exercise for 2 parts of the body. Then I finish with depends on time I have left, either with 1,5 or 2 miles cardio.

    Monday

    Body Part Exercise Name Rest Time Reps Sets
    Shoulders Smith Machine Overhead Shoulder Press
    30 Sec. 12 3
    Shoulders Dumbbell Lateral Raise
    30 Sec. 12 3
    Shoulders Seated Side Lateral Raise
    30 Sec. 12 3
    Shoulders Dumbbell Shoulder Shrug
    30 Sec. 12 3
    Triceps Barbell Lying Triceps Press
    30 Sec. 10 3
    Triceps Cable One Arm Tricep Extension
    30 Sec. 10 3
    Triceps Dumbbell One Arm Triceps Extension
    30 Sec. 10 3


    Tuesday

    Body Part Exercise Name Rest Time Reps Sets
    Back Wide-Grip Rear Pull-Up
    30 Sec. 12 3
    Back V Bar Pull Down
    30 Sec. 12 3
    Back One-Arm Dumbell Row
    30 Sec. 12 3
    Back Smith Machine Bent Over Row
    30 Sec. 12 3


    Thursday

    Body Part Exercise Name Rest Time Reps Sets
    Chest Dumbbell Incline Bench Press
    30 Sec. 12 3
    Chest Barbell Neck Press
    30 Sec. 12 3
    Chest Dumbbell Incline Fly
    30 Sec. 12 3
    Chest Cable Cross Over
    30 Sec. 12 3
    Biceps Dumbbell Flexor Incline Curl
    30 Sec. 10 3
    Biceps Preacher Curl
    30 Sec. 10 3
    Biceps Hammer Curls
    30 Sec. 10 3


    Friday

    Body Part Exercise Name Rest Time Reps Sets
    Upper Legs Barbell Full Squat
    30 Sec. 13 4
    Upper Legs Leg Press
    30 Sec. 12 4
    Upper Legs Leg Extensions
    30 Sec. 12 4
    Upper Legs Clean Deadlift
    30 Sec. 12 4
    Lower Legs Seated Calf Raise
    30 Sec. 10 3
    Lower Legs Standing Calf Raises
    30 Sec. 15 3
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  2. #2
    Roman Nose dday39's Avatar
    Join Date: Mar 2010
    Stats: 5'9", 164 lbs
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    getting extremely big takes dedication and hard work, you don't get there by accident. judging from your post, you won't have to worry about that

    your program isn't very good and your goal is more dependent on diet

    choose a proven novice program that fits your goals and get your diet in check
    Goals:

    1.5 bw Bench
    2.0+ bw Squat
    2.5 bw Deadlift
    Gain 20 lbs
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  3. #3
    Registered User denka's Avatar
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    Originally Posted by dday39 View Post
    getting extremely big takes dedication and hard work, you don't get there by accident. judging from your post, you won't have to worry about that

    your program isn't very good and your goal is more dependent on diet

    choose a proven novice program that fits your goals and get your diet in check
    Any points why is this routine is not very good?
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  4. #4
    Registered User LPAthickness's Avatar
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    If you're not really looking to put on any real mass, and just want to shape and define the muscles, then isolation work is your best bet. Pick 3 exercises for each muscle group that hit the muscle from different angles and starting points, and do 4 sets of 8-12 reps per exercise. Here are some examples:

    CHEST
    Bench Press
    Dumbbell Flyes
    Weighted Dips

    BICEPS
    Olympic Barbell Curls
    Incline Hammer Curls
    Preacher Curls

    TRICEPS
    Overhead Extensions
    Straight-Bar Pressdowns
    Weighted Dips

    SHOULDERS
    Military Press
    Arnold Press
    Rear Deltoid Raises

    So on and so forth...
    "Nice TAPOUT shirt, you must kick so much ass."

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  5. #5
    Registered User denka's Avatar
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    Originally Posted by LPAthickness View Post
    If you're not really looking to put on any real mass, and just want to shape and define the muscles, then isolation work is your best bet. Pick 3 exercises for each muscle group that hit the muscle from different angles and starting points, and do 4 sets of 8-12 reps per exercise.
    Do you mean as to work whole body per day within or any splits?
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  6. #6
    Registered User LPAthickness's Avatar
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    That all depends on how your body responds to training, and how much intensity you use. Do you train to failure? If so, how often? Does your body recover quickly, or does it need time? All of these will play into that decision. You could do a push/pull split (2 on, 1 off) working each muscle group twice a week, or you could do one body part for each day of the week. It's all very personal.

    I do a push/pull split, using only compound lifts. Each workout is completed twice a week, with the first of each being 5x10, and the second of each being 5x5 with heavier weights. I've found this best fits with my body's chemistry. Not too much, not too little...just right.
    "Nice TAPOUT shirt, you must kick so much ass."

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