Posted at July 29, 2013, 9:07 am:
As some of you may already know, I'm in the US Air Force and have recently been stationed in England. So with my new duty location comes a new personal goal and that is to lower my bodyfat, lose my gut, and increase my cardio performance. Basically, I need to lose weight!
In the past, strength and size were my primary concerns. My old routine was pretty simple (do a search for "Short and Sweet" in the Exercise section) and was basically a push/pull/legs routine.
This time around I'm going to try and raise the volume AND frequency of exercises and see what happens. Here's a rundown of what my split will look like and what exercises I will be doing:
MONDAY
Arms
Bodyweight Chins
Bodyweight Dips
Biceps
Triceps
Biceps
Triceps
TUESDAY
Shoulders and Traps
Medial Delts
Overhead Presses
Upright Rows
Anterior Delts
Posterior Delts
Traps
THURSDAY
Back and Triceps
Weighted Pullups
Rows
Pulldowns
Compound Triceps
Isolation Triceps
Medial Delts
FRIDAY
Legs
As of right now, I won't be doing any lower body work because I hurt my lower back a few weeks ago doing rack deads. I'll be setting up an appointment to see the doctor about it soon!
My leg workout would look like this:
Front Squats
Rack Pulls
Leg Press
Leg Curls
Leg Extensions
Calf Raises
SATURDAY
Chest and Biceps
Weighted Dips
Incline Press
Flat Press
Compound Biceps
Isolation Biceps
Medial Delts
OFF DAYS
Cardio
Ab and Lower Back Work
My reps will be cycled from 12-15, 8-10, and 5-6 and my sets will stay around 3-5 per exercise. I'll try to stick to this routine, but with how crowded the gym gets I might have to modify it slightly.
Right now, I'm about 5'8 205lbs. I have no measurements for you or an estimate of my bodyfat. No pictures at the moment, but I will probably be adding some in the future.
I'll be supplementing with Watermelon Xtend, ON Whey and Casein, and creatine for now. I might change that up in a few months.
Original of the message was taken from http://forum.bodybuilding.com/
Replies:Arms
Close Grip Incline Bench Press
45*10
95*10
135*8, 8, 8, 8
...
Shoulders
Seated Side Dumbbell Raises
10*20
15*15, 15.
Back and Triceps
Weighted Wide Grip Pullups
bw*5
10*5, 5, 5
15*5...
Chest and Biceps
Incline Bench Press
warm up sets -
45*20, 95*12...
Shoulders
Seated Barbell Press
warm up sets -
45*20, 20.
Attaboy Flip!
Hope you have a great 4th.
we went to the base to watch the fireworks last night.
Arms
Chins
bw*8
10*8, 7, 6
15*5, 5, 5
bw*6
superset w/
Dips a...
Finally Flip is back to the journal section.
I'm changing my split.
work it hard, flyboy!
Your kind of a jerk (so am I), but I like your journal, and have a lot...
mebbe do a little switch on your deltoid day
it seems like you're h...
thanks.
Chest and Triceps
Weighted Dips
warmups - bw*5, 45*8, 55*5
work s...
Back and Biceps
Weighted Pullups
warmups - 120*12, 12.
I really hate when I spill product in the gymbag/lunchbag.
i got a free new gym bag from bb.
Chest and Biceps
Everything seems like it's going perfect.
It's ok Flip I have been there.
Last Chest and Triceps Workout - Sunday, July 7, 2006
Chest and...
About how steep are we talking was those incline db presses.
higher than the standard incline barbell bench angle, but i don't know...
Last Back and Biceps Workout Monday, July 8, 2006
Back and Biceps...
wow 65-70? thats a pretty freaking high angle.
i'm not sure exactly though.
Last Chest and Triceps Workout - Saturday, July 15, 2006
Chest ...
Last Back and Biceps Workout Sunday, July 16, 2006
Back and B...
Light Workout
Triceps and Biceps.
Light Workout
Back and Shoulders
Weighted Chins
warmups - bw*5,...
Last Chest and Triceps Workout - Wednesday, July 19, 2006
Che...
Weighed myself today and I'm 193lbs.
Last Back and Biceps Workout Thursday, July 20, 2006
Back and...
Quick Upper Body Workout
Weighted Dips
bw*8
25*8
45*5
70*5
80*...
Last Workout on Monday July 31, 2006
Weighted Dips
bw*7
25*7
4...
Other Topics of Body Building:What exactly is protein synthesis? *REPS*
No-xplode & Cell Mass Question
A Most Muscular from my first show
Worlds Strongest Man Marathon on ESPN Classic
July 06
look who wants to be my friend
Grapefruit diet?
Just saw 'The Island'
Cheating when on a low carb diet
How to get a job for food/supplement money?
It hurts when I squat...
quick snack
yeah RIGHT....
Body Hair Removal
|
