Quote:
Originally Posted by StellaArtois
awesome transformation, definately leaned out without losing mass.
entertain us with your routine and diet (# of calories etc)
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The first thing we all need to understand is that everyone is different and all of our bodies will respond diff. in regards to training technique and the nutrition your individual body needs. I can sum up how I did it.
There is no such thing as a secret training routine. You have to find the ones that work for you and center them around the "Big 3". I know, I know it's been said time and again. Here's a sample of what I did but I change up the isolation exerercises routinely.
SAMPLE TRAINING WEEK:
Day 1:
Chest and shoulders
4 sets flat bench or dumbell bench....failure on last set...reps do not go under 6
3 sets incline dumbell...failure on last set
3 sets dumbell decline flies..."
3 sets dips
4 sets military barbell press
3 sets of bent over shoulder extensions for rear delts
3 sets standing shoulder extensions
Day 2:
Back and bi's
5 sets pull-ups last one to failure.
3 sets bent over rows
3 sets dumbel rows
3 sets deadlifts
5 sets standing barbell curls...12, 10,8,6,4
3 sets alternating dumbell curls or preacher curls
3 sets conc. curls
Day 3 rest
Day 4
legs and abs
4 sets squats
3 sets leg press
3 sets leg ext.
3 sets calf raises
5 sets weighted incline crunches
3 sets hanging leg raises
3 sets reverse crunches
day 5
Tris and delts
4 sets skull crushers
3 sets overhead tri ext.
3 sets dips or push downs
day 6 off
repeat
That's about it....The secret, I believe, is about consistency. Not a specific training routine, but just getting in there and logging in the time one day at a time. Lookin at your end goal from where you are can seem impossible. It is better to look at the immediate day of training ahead of you and the body that you are envisioning will follow in time...
When I have time I'll hit my diet with the same disclaimer as my traing routine...everyone is different and you have to find what works best for you...
BTW all of my training is done at home in my home gym...I'll try to get a pic up of it when I can....
Hybrid Mode
