Tryn2
New member
I have been doin a standard routine but i think i want to switch it up...
Goals, would be to keep increasing size and strength if possible while focusing on fat loss.
How does this look:
MONDAY Chest, Shoulders
Flat bench 10,8,6,5
Incline dumbel 3x8-10
Flyes 3x8-10
Military smith press 4x10
Standing side laterals 3x10
TUESDAY Back
Deads 12,10,5,5,5
Pulldowns 4x10
Seated rows 4x10
Shrugs 3x12
WEDNESDAY Legs
Squats 12,10,8,6,6
Leg press 3x10
leg curls 3x10
Calf Raise 3x12
THURSDAY: Cardio & abs
FRIDAY Arms
Skull crushers Superset with close grip bench 4x10
work in incline dumbell curl 4x10
Standing barbel curl
superset with
Tri press down both 4x8-10
Hammer curls 3x8
superset
overhead dumbel ext 3x8
Abs eod,
-Cardio after all days except legs for 15 mins
-Cardio 3 or 4 times per week 30 mins in the AM empty stomach.
Goals, would be to keep increasing size and strength if possible while focusing on fat loss.
How does this look:
MONDAY Chest, Shoulders
Flat bench 10,8,6,5
Incline dumbel 3x8-10
Flyes 3x8-10
Military smith press 4x10
Standing side laterals 3x10
TUESDAY Back
Deads 12,10,5,5,5
Pulldowns 4x10
Seated rows 4x10
Shrugs 3x12
WEDNESDAY Legs
Squats 12,10,8,6,6
Leg press 3x10
leg curls 3x10
Calf Raise 3x12
THURSDAY: Cardio & abs
FRIDAY Arms
Skull crushers Superset with close grip bench 4x10
work in incline dumbell curl 4x10
Standing barbel curl
superset with
Tri press down both 4x8-10
Hammer curls 3x8
superset
overhead dumbel ext 3x8
Abs eod,
-Cardio after all days except legs for 15 mins
-Cardio 3 or 4 times per week 30 mins in the AM empty stomach.