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chilisauce1
New member
Check this boys...opinions please
Chest:
Flat Barbell Bench: Sets of 10-8-6-4-2
Incline Dumbell Press: 2 sets of 10
Delince Dumbell Press: 2 sets of 8-10
Fly Machine 3 sets of 6
Back
2 sets pull up till failure
4 sets t-bar pull downs 8 reps
3 sets of single arm rows 8 reps
Bis/Tris
Tricep Pulldowns: 3 sets of 8-10
Single Arm Chain Pulldowns: 3 sets of 10
Skull Crushers: 3 sets of 8
45 degree incline curls 10-8-6-4 no rest 2 sets
alternating hammer grip dumbell curls 3 sets of 6
Concentration curls: 2 sets of 8
Straight bar curls: 2 sets 6-8
Legs:
Leg Extensions: 3 sets of 10
Calf Machine: 3 sets of 10
Leg Curls: 3 sets 8-10
Leg Press: 3 sets 8
Thoughts? I'm 6'1 235 lbs. 18% BF trying to gain more muscle and lose some of my belly (I';m a 38 jean and want to get down to a 36)
Cardio 3 times per week 20 min. treadmill walk first 5 min. jog at 6.0 speed...cooldown.
Abs 2 times per week...ball crunches and leg raises.
Chest:
Flat Barbell Bench: Sets of 10-8-6-4-2
Incline Dumbell Press: 2 sets of 10
Delince Dumbell Press: 2 sets of 8-10
Fly Machine 3 sets of 6
Back
2 sets pull up till failure
4 sets t-bar pull downs 8 reps
3 sets of single arm rows 8 reps
Bis/Tris
Tricep Pulldowns: 3 sets of 8-10
Single Arm Chain Pulldowns: 3 sets of 10
Skull Crushers: 3 sets of 8
45 degree incline curls 10-8-6-4 no rest 2 sets
alternating hammer grip dumbell curls 3 sets of 6
Concentration curls: 2 sets of 8
Straight bar curls: 2 sets 6-8
Legs:
Leg Extensions: 3 sets of 10
Calf Machine: 3 sets of 10
Leg Curls: 3 sets 8-10
Leg Press: 3 sets 8
Thoughts? I'm 6'1 235 lbs. 18% BF trying to gain more muscle and lose some of my belly (I';m a 38 jean and want to get down to a 36)
Cardio 3 times per week 20 min. treadmill walk first 5 min. jog at 6.0 speed...cooldown.
Abs 2 times per week...ball crunches and leg raises.
