Don't quite know my goals but i want to look good and be more confident about myself, i'm fat about 25% BF
Monday: Chest, Shoulders, Triceps
Dumbbell Bench Press
Dumbbell Incline Bench Press
Dumbbell Decline Bench Press
Dumbbell Incline Fly
Dumbbell Shoulder Press
Dumbbell Lateral Raise
Dumbbell Front Raise
Dumbbell Tricep Extensions
Dumbbell Shrugs
Tuesday: Back, Biceps, Legs
One Arm Dumbbell Row
Wide-Grip Lat Pulldown
Alternate Dumbbell Curl
Dumbbell Hammer Curl
Bodyweight squats
Seated Dumbbell Power Cleans
Dumbbell Lunges
Quad Extensions
Hamstring Curl
Calf Raises On Stairs
Wednesday: rest,cardio on treadmill
Thursday: Chest, Shoulders, Triceps
Dumbbell Bench Press
Dumbbell Incline Bench Press
Dumbbell Decline Bench Press
Dumbbell Shoulder Press
Dumbbell Upright Row
Dumbbell Shrugs
Dumbbell Overhead Tricep Extension
Dumbbell Skull Crushers
Dumbbell Kickbacks
Dumbbell Medial Delt Raises
Friday: Legs, Back, Biceps
Quad Extensions
Underhand Lat Pulldown
Hamstring Curl
Dumbbell Hammer Curls
Alternate Dumbbell Curl
One Arm Dumbell Row
Bodyweight squats
Seated Dumbbell Power Cleans
Dumbbell Lunges
Calf Raises On Stairs
Saturday: rest,cardio on treadmill
Sunday: rest,cardio on treadmill
this are the only exercises that i could think of since i don't have barbells any recommendations how many sets and reps i should do?
i seen some people noting (10,10,8) why is the last set lesser? don't quite understand it
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Thread: Where will this get me?
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02-21-2013, 12:36 AM #1
Where will this get me?
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02-21-2013, 03:46 PM #2
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