Help need a new workout plan

[888]

Hi - for the last good 5-6 months i've been doing good amounts of cardio to reduce some bf, i've lose some - but want to lose a bit more, so i want incorprate cardio into my workout plan, i would say at least 2x a week.

I currently have time to go to the gym 4-5 times a week preferably 4 times.

I've been reading articles about working bodyparts 2x a week, is anyone on this program - and if so is it tiring - do you feel like your bodyparts are not getting enough rest and thus overworking them?

I've been doing all my bodyparts once a week right now.

Usually 3 sets each with 6-8 reps.

I'm also looking to make some good gains on my arms, any information on getting fast gains on my arms would be greatly appreciated. I find them lacking espically after doing so much cardio lately. I also need good gains on my calves although i hear it is mostly genetics and it is hard to get good gains on the calves.

Thanks for reading.

[Captshiznit]

Hi - for the last good 5-6 months i've been doing good amounts of cardio to reduce some bf, i've lose some - but want to lose a bit more, so i want incorprate cardio into my workout plan, i would say at least 2x a week.

I currently have time to go to the gym 4-5 times a week preferably 4 times.

I've been reading articles about working bodyparts 2x a week, is anyone on this program - and if so is it tiring - do you feel like your bodyparts are not getting enough rest and thus overworking them?

I've been doing all my bodyparts once a week right now.

Usually 3 sets each with 6-8 reps.

I'm also looking to make some good gains on my arms, any information on getting fast gains on my arms would be greatly appreciated. I find them lacking espically after doing so much cardio lately. I also need good gains on my calves although i hear it is mostly genetics and it is hard to get good gains on the calves.

Thanks for reading.

Yeh im the same as you ive been currently doing 3 sets 8 reps on most excercises.

I've still only started recently trying to formulate a serious workout program.

I'm wondering whether to try Marks program for beginners wondering if it will give me more progress than my own.

http://forum.bodybuilding.com/showpo...50&postcount=9

Take a look.

[sakadeek100]

Just on your arms? should probably proportion that out.
If i were you i would do something like this
Day 1-
Squat 3x6
Bench 3x6
DeadLift 2x5
Military press 3x6

Day 2- Cardio

Day 3-
Squat 3x6
Incline 3x6
barbell rows 3x6
(possibly) Power clean 2x6

Day 4- Cardio

Thats assuming you want to proportion your body as i said before and you can only workout 4 days a week with 2 days cardio.
But if you are just looking for arm workouts, barbell curls and tricep extensions go a long way.