I posted on another board (won't mention any names) but didn't receive much help. I keep hearing about this board so I thought I'd register and give it a shot...
I'm six foot, approximately 190lbs, 34 yrs old. I'm not sure what my body fat is but I'm guessing 12-15% (34 inch waist). I've been lifting for a year but recently got more serious. Below is my new routine and I'd appreciate any comments or suggestions.
Sunday – Chest
Bench presses (4 sets)
Dumbbell flies (4 sets)
Incline presses (4 sets)
Push ups (to exhaustion)
Monday – Shoulders/Back
Shoulders presses (4 sets)
Upright rows (4 sets)
Bent over side laterals (4 sets)
Cable pull downs (4 sets)
Shrugs (4 sets)
Pull ups (3 sets)
Tuesday – Cardio/Abs
Bike 30-35 min.
Weighted crunches
Reverse crunches
Crunches
Wednesday – Legs
Squats (4 sets)
Leg extensions (4 sets)
Hamstring curls (4 sets)
Calf raises (4 sets)
Thursday – Arms
EZ bar curls (4 sets)
Close grip bench presses (4 sets)
Dips (4 sets)
Preacher curls (4 sets)
Press downs (4 sets)
Tricep curls (machine) (4 sets)
Dumbbell curls (4 sets)
Friday - Off
Saturday – Cardio/Abs
Bike 30-35 min.
Weighted crunches
Reverse crunches
Crunches
I eat 5-6 meals a day and get plenty of protein. I throw creatine and l-glutamine into my shakes although it seems quite a few people think this is a waste of money. I'll have to see if I notice any difference when I finish out my current batch. I'm very curious about doing my first cycle but I still have more research to do.
Thanks in advance!
I'm six foot, approximately 190lbs, 34 yrs old. I'm not sure what my body fat is but I'm guessing 12-15% (34 inch waist). I've been lifting for a year but recently got more serious. Below is my new routine and I'd appreciate any comments or suggestions.
Sunday – Chest
Bench presses (4 sets)
Dumbbell flies (4 sets)
Incline presses (4 sets)
Push ups (to exhaustion)
Monday – Shoulders/Back
Shoulders presses (4 sets)
Upright rows (4 sets)
Bent over side laterals (4 sets)
Cable pull downs (4 sets)
Shrugs (4 sets)
Pull ups (3 sets)
Tuesday – Cardio/Abs
Bike 30-35 min.
Weighted crunches
Reverse crunches
Crunches
Wednesday – Legs
Squats (4 sets)
Leg extensions (4 sets)
Hamstring curls (4 sets)
Calf raises (4 sets)
Thursday – Arms
EZ bar curls (4 sets)
Close grip bench presses (4 sets)
Dips (4 sets)
Preacher curls (4 sets)
Press downs (4 sets)
Tricep curls (machine) (4 sets)
Dumbbell curls (4 sets)
Friday - Off
Saturday – Cardio/Abs
Bike 30-35 min.
Weighted crunches
Reverse crunches
Crunches
I eat 5-6 meals a day and get plenty of protein. I throw creatine and l-glutamine into my shakes although it seems quite a few people think this is a waste of money. I'll have to see if I notice any difference when I finish out my current batch. I'm very curious about doing my first cycle but I still have more research to do.
Thanks in advance!