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  1. #1
    Registered User readyto69's Avatar
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    Is this good for loosing fat

    So I'm currently loosing fat im 243 lbs at 18 years old 5"11

    I know all the macros and stuff I need to do but just this question about lifting
    Is this lifting routine good for me to use to be able to try to put on some mass at the same time as loosing fat because i dont want to end up skinny fat??
    its frankomans dumbbell only split:

    Chest

    Exercise Sets Reps
    Incline Dumbbell Bench Press 4 12,10,10,8
    Dumbbell Bench Press 4 12,10,10,8
    Dumbbell Flys 3 12

    Triceps
    Dumbbell Skullcrusher 3 12
    Dumbbell Tricep Kickback 3 12
    One Arm Seated Dumbbell Extension 3 12
    Tuesday - Rest Day

    Wednesday - back and Biceps

    Back

    Exercise Sets Reps
    One Arm Dumbbell Row 5 12,10,10,8,6
    Bent Over Dumbbell Row 5 12,10,10,8,6
    Dumbbell Pullover 2 12,10

    Biceps
    Incline Dumbbell Curl 3 10
    Standing Dumbbell Curl 3 10
    Cross Body Hammer Curl 2 10
    Thursday - Rest Day

    Friday - Legs and Shoulders


    Exercise Sets Reps
    Dumbbell Lunge 4 12,10,10,8
    Dumbbell Step Up 3 12
    Dumbbell Squat 4 12,10,10,8

    Hamstrings
    Dumbbell Stiff Leg Deadlift 4 12,10,10,8

    Calves
    Seated Dumbbell Calf Raise 2 15,12
    Dumbbell Standing Calf Raise 2 12,10

    Shoulders
    Standing Dumbbell Press 4 12,10,10,8
    Dumbbell Lateral Raise 3 12,10,10
    Bent Over Dumbbell Reverse Fly 3 12,10,10
    Dumbbell Shrug 4 12,10,10,8
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  2. #2
    Dem Beetroot Gainz matman1813's Avatar
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    You would be better of with full body 3 days a week or a 4 day upper lower rather than bro splits.
    R.I.P urukhai29, sentinel3, AncientYouth.

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  3. #3
    Registered User readyto69's Avatar
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    why is that
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  4. #4
    Dem Beetroot Gainz matman1813's Avatar
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    Originally Posted by readyto69 View Post
    why is that
    Which one is optimal for muscle stimulation?

    > Training each muscle group once a week
    > Training each muscle group 2-3 times a week

    48 hours should be enough for anyone to recover. Failing that, 72 is more than enough for anyone.
    R.I.P urukhai29, sentinel3, AncientYouth.

    "Eating chips and cookies and drinking soda is just like wandering through life. These are the agents of a purposeless existence. Avocados, turkey burgers, brown rice and eggs etc are the agents of a purposeful existence." - orderoutofchaos, The Internet, 2014

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  5. #5
    Registered User readyto69's Avatar
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    Originally Posted by matman1813 View Post
    Which one is optimal for muscle stimulation?

    > Training each muscle group once a week
    > Training each muscle group 2-3 times a week

    48 hours should be enough for anyone to recover. Failing that, 72 is more than enough for anyone.

    So If I did the following workout below while loosing fat I should continue untill I get lean and then I would change to split when trying to bulk yeah??

    Monday
    Full Body
    Exercise Sets Reps
    Dumbbell Squat 3 6-12
    Dumbbell Bench Press 3 6-12
    One Arm Dumbbell Row 3 6-12
    Standing Dumbbell Curl 3 6-12
    Two Arm Seated Dumbbell Extension 3 6-12
    Sit Up 3 10-25

    Wednesday
    Full Body
    Exercise Sets Reps
    Dumbbell Step Up 3 6-12
    Dumbbell Stiff Leg Deadlift 3 6-12
    Seated Dumbbell Press 3 6-12
    Standing One Leg Dumbbell Calf Raise 3 10-20
    Dumbbell Shrug 3 10-15
    Dumbbell Side Bends 3 10-15

    Friday
    Full Body
    Exercise Sets Reps
    Dumbbell Lunge 3 6-12
    Dumbbell Floor Press 3 6-12
    Wide Grip Pull Up 3 6-12
    Standing Hammer Curl 3 6-12
    Lying Dumbbell Extension 3 6-12
    Lying Floor Leg Raise 3 10-25
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  6. #6
    Dem Beetroot Gainz matman1813's Avatar
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    You never need to switch to a split, once muscle recovery is done, no more growth occurs. Therefore, for most people, all growth is done within 48 hours after training. You would make progress on a split but if you want optimal results you should stick to training each muscle group 2-3 times a week.
    R.I.P urukhai29, sentinel3, AncientYouth.

    "Eating chips and cookies and drinking soda is just like wandering through life. These are the agents of a purposeless existence. Avocados, turkey burgers, brown rice and eggs etc are the agents of a purposeful existence." - orderoutofchaos, The Internet, 2014

    2 Kings 2:23-24
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  7. #7
    Registered User slabm7's Avatar
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    IMO you have alot of crap in both those workouts you posted. I agree with MatMan, for someone who has never lifted before you should just go with a 3 times per week full body routine to build a good foundation. Stick with compound movements such as squat, bench, pull downs, rows, deadlifts and shoulder presses. Don't waste your time doing sidebends or calf raises.
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  8. #8
    Dem Beetroot Gainz matman1813's Avatar
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    http://forum.bodybuilding.com/showth...hp?t=148036063

    Here's a link to JasonDB's 5x5 routine. Solid routine.
    R.I.P urukhai29, sentinel3, AncientYouth.

    "Eating chips and cookies and drinking soda is just like wandering through life. These are the agents of a purposeless existence. Avocados, turkey burgers, brown rice and eggs etc are the agents of a purposeful existence." - orderoutofchaos, The Internet, 2014

    2 Kings 2:23-24
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