Well here is my routine I just want to know if this is decent or not personally I dont like following other peoples routines because I like to do what i want to do. My main goal is to loose body fat. Im 16. 140 LBS, 5'9. Ive been train for a few months now. I actually just started this routine and was hoping someone could give me some tips on it. I eat Lots of protein foods fish, chicken, turkey, veggys fruits all that good stuff. Im taking about 2000 calories a day. Well Here is my routine.
Day 1
Upper Body & Lower Body
(Chest, Shoulders, Triceps, Quads, Core)
Sets Reps
Incline DB Chest Press 2-3 12-15
Bodyweight Speed Squats 2-3 8-10
Standard Push Up 2-3 12-15
Bodyweight Reverse Lunge 2-3 8-10
DB Lateral Raise 2-3 12-15
One Leg Box Step Up 2-3 8-10
Standing DB Shoulder Press 2-3 12-15
DB Bulgarian Split Squat 2-3 8-10
Bench Dips 2 8-10
Wall Sit 2 60 seconds
Lying DB Tricep Extension 2 8-10
1-leg 45 degree leg press 2 8-10
Push Up Bridge 1-2 15-30 seconds
Side Bridge 1-2 15-30 seconds
Plank 1-2 15-30 seconds
Side Plank 1-2 15-30 seconds
Day 2
Upper & Lower Body Pull/Core
(Lats, Rows, Biceps, Hips, Core)
Sets Reps
Close Grip Cable Pulldown 2-3 12-15
Single Leg RDL 2-3 8-10
Cable Seated Row 2-3 12-15
Hip Bridges on Ball 2-3 8-10
One Arm Cable High Row 2-3 12-15
Single Leg Hip Extensions 2-3 8-10
One Arm Cable Low Row 2-3 12-15
Lateral Leg Swings 2-3 8-10
Concentration Curls 2 8-10
Low Back Extensions 2 8-10
DB Hammer Curl 2 8-10
Lying Hamstring Curl 2 8-10
Push Up Bridge 1-2 15-30 seconds
Side Bridge 1-2 15-30 seconds
Plank 1-2 15-30 seconds
Side Plank 1-2 15-30 seconds
Then day 1, next week ill do day day 2 and so switching day 1 and day 2 around the week for 3 times a week. For Cardio I Do Kickboxing. On the off days and sunday I rest.
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08-12-2008, 01:36 PM #1
My routine good for loosing body fat?
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08-12-2008, 02:08 PM #2
First - get a true count of what your maintenance level is for calories.
Second - Add more cardio 2 HIIT sessions and 3 Continuous sessions per week (HIIT should be ~35 minutes per and continuous needs to be 45-60 minutes each)
Third - Understand your diet, vary your intake of calories daily (don't eat the same everday) and account for your expenditure
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08-12-2008, 03:37 PM #3
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