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Please have a look at my program

Author
colchester
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2004/02/27 01:15:32 (permalink)
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Please have a look at my program

I am 1. 74cm in height, don’t know what that is in feet :)
I am 77 kg , don’t know what that is in stones:)
I want to put on some muscle and loose the flap.
done very well so far and my upper body and legs are great now but i am getting greedy now and want more, still have a little belly hanging over my belt. and i want the mucles a little bigger.

here is my program.

Monday. Chest and triceps
Chest:
Dumbbell Press
Incline dumbbell |Presses
dumbbell flys All 5x5
triceps:
Pull downs
dips All 5x5

Tuesday Cardio: Spin class for 1 hour ( allot of work I think its what u guys call here HIIT)

Wednesday: Back and Biceps:
Back: dumbbell one hand rows,
Lateral pulls
Deadlifts
All 5x5
Biceps: Barbell curls
concentration dumbbell curls All 5x5
Thursday: Cardio: spin class one hour

Friday: Shoulder and legs day
Shoulders:
Arnolds Presses
side raises
front raises All 5x5

Legs: squats

and 2 days rest
What do you think guys?
#1

2 Replies Related Threads

    Snaeke
    Olympian Member
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    RE: Please have a look at my program 2004/02/27 04:34:08 (permalink)
    0
    You're looking to convert some of that fat into muscle. You have the right idea, but the wrong set scheme. It also wouldn't hurt to switch around some of your exercises.

    I would do the following:
    MONDAY: Chest/Shoulders/Triceps
    Flat Bench Dumbbell Press 3x12
    Incline Dumbbell Press 3x12
    Dumbbell Flyes 3x12
    Dumbbell Shoulder Press 3x12
    Weighted Dips 3x12

    TUESDAY: Cardio

    WEDNESDAY: Back/Biceps
    Hammer Pulldowns 3x12
    Dumbbell Rows 3x12
    Deadlifts 3x12
    Curl Bar 3x12
    Hammer Curls 3x12

    THURSDAY: Cardio

    FRIDAY: Legs/Abs
    Back Squats 3x12
    Stiff Legged Deadlifts 3x12
    Calf Raises 3x15
    Weighted Crunches 3x15

    Take only 1-1.5 minutes break in between each set & take a couple of minutes in between exercises(3-5 minutes).
    Your goal is to convert some of that fat to muscle while getting rid of the rest, so you don't want to be consuming too many carbs & calories, but you do want to make sure you're getting enough protein.

    Frankie came up with almost the same routine for me, but I'm trying to add mass, so he has me doing only 4 exercises each workout and doing 3x8. 3x8 is to prepare me for 5x5. So I don't think you want to be doing a low rep scheme. Otherwise you're only going to end up either putting on more fat, or worse, hurting yourself if you're keeping a diet that is intended for fat/weight loss while trying to do a mass routine. Counterproductive.

    I have a fairly decent Pyramid routine that I was doing a while back. The only drawbacks to it is its pretty huge(5 days per week, 6-8 exercises per day), too much isolation exercises, and it would be overtraining for most individuals. If anything, the routine probably would've been much better when doing high volume sets. Maybe when I get more time I'll post the complete routine on here & you guys can toss it around & add some input and recommended changes.
    #2
    colchester
    Universe Member
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    RE: Please have a look at my program 2004/02/27 17:21:43 (permalink)
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    Thanks Snaeke,
    Any more comments guys?
    #3
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