This is my routine. I was looking for some feedback on how I might improve or do things differently. Seems to work well. Trying to gain muscle and lose the little fat I have left around stomach. I adopted this from the Body For Life routine. Any suggestions?
Monday:
Chest
Biceps
Back
Calves
Abs
Reps(12/10/8/6/12/12) One min. rest in between, except the last 12/12
I gradually increase the weight until the set with 6 reps. That is the heaviest. Then I drop it back down to bang out 12 reps then I immediately do a different exercise of 12 reps on the same muscle group. For example: I am doing regular bench press for my 12/10/8/6/12 for the last 12 I immediately grab a set of dumbells for fly. Every lifting day is the same 12/10/8/6/12/12 format. Slow controlled movements up and down. Really feels like the muscle is ripping off the bone.
Tuesday:
Morning-Run hard 20min
Quads
Hams
Shoulders
Triceps
Wednesday:
OFF
Thursday:
Morning-run hard 20 min
Chest
Biceps
Back
Calves
Abs
Friday:
Quads
Hams
Shoulders
Triceps
Saturday:
Morning- run hard 20 min
Sunday:
OFF
Monday:
Chest
Biceps
Back
Calves
Abs
Reps(12/10/8/6/12/12) One min. rest in between, except the last 12/12
I gradually increase the weight until the set with 6 reps. That is the heaviest. Then I drop it back down to bang out 12 reps then I immediately do a different exercise of 12 reps on the same muscle group. For example: I am doing regular bench press for my 12/10/8/6/12 for the last 12 I immediately grab a set of dumbells for fly. Every lifting day is the same 12/10/8/6/12/12 format. Slow controlled movements up and down. Really feels like the muscle is ripping off the bone.
Tuesday:
Morning-Run hard 20min
Quads
Hams
Shoulders
Triceps
Wednesday:
OFF
Thursday:
Morning-run hard 20 min
Chest
Biceps
Back
Calves
Abs
Friday:
Quads
Hams
Shoulders
Triceps
Saturday:
Morning- run hard 20 min
Sunday:
OFF
