muscletospare74
New member
Opps don't know what happened there!!
Anyhoo....
workout as follows...
Day 1 Chest and Back
Incline Press
Flys
Cable Cross overs
Bench Press
Lat Pull Downs (wide grip and close reverse)
Seated Row
Bent Rows
Day2 Hamstrings
Deadlifts
Leg Curls
Lunges
Shoulders
Overhead Press
3 Laterals
Upright rows
shrugs
Day 3
Tris and Bis
Preacher curls
21's
dumbell curl
Lying tri extensions
Overhead extensions
dips
Rope extensions
Day 4
Legs
Leg Press
Squats
Extensions
Ham curls
Calves
Usually do 8-10 reps 3 sets of each and then 30-40 mins of cardio after weights.
My diet is pretty shitty! Usually I eat some cereal in the am Peanut Butter w/jam for lunch (with soy bread) maybe a yogurt (not low fat) and for dinner usually chicken and something!! Try not to eat too many carbs at dinner!! Definetly need to tweak the diet!!! More protein and better food choices!!
Any suggestions welcome!!!
Anyhoo....
workout as follows...
Day 1 Chest and Back
Incline Press
Flys
Cable Cross overs
Bench Press
Lat Pull Downs (wide grip and close reverse)
Seated Row
Bent Rows
Day2 Hamstrings
Deadlifts
Leg Curls
Lunges
Shoulders
Overhead Press
3 Laterals
Upright rows
shrugs
Day 3
Tris and Bis
Preacher curls
21's
dumbell curl
Lying tri extensions
Overhead extensions
dips
Rope extensions
Day 4
Legs
Leg Press
Squats
Extensions
Ham curls
Calves
Usually do 8-10 reps 3 sets of each and then 30-40 mins of cardio after weights.
My diet is pretty shitty! Usually I eat some cereal in the am Peanut Butter w/jam for lunch (with soy bread) maybe a yogurt (not low fat) and for dinner usually chicken and something!! Try not to eat too many carbs at dinner!! Definetly need to tweak the diet!!! More protein and better food choices!!
Any suggestions welcome!!!
