work out routine

[Beast_19_301]

Work out plan
day1
chest:
Bench press: 4 sets 15-2 reps
20 second pushups: 3 sets 12-15reps
decline flys: 4 sets 8-15 reps

Day 2:
Back
Deadlifts: 4 sets 12-3 reps
Pullups(un[assited]) 4 sets as many as i can do (not alot anymore)

Day 3:
Shoulders:
Military press: 3 sets 6-10 reps
side/front laterials: 3 sets 15-4 reps , going back and fourth between side and front
Cable w press: 4 sets 15 reps
rear delt excercise; 4 sets 10 reps

day 4:
Legs:
Box squats: 4 sets 12-6 reps
leg press: 4 sets 12-20 reps
SLDL: 4 sets 12-15 reps
standing calf raises: 4 sets 15 reps

day 5: All supersets
bis and tris:
Hands facing u chin ups: 4 sets 8-10 reps
CG Dips: 4 Sets 8-10 reps

preacher curls: 4 sets 8-10 reps
incline skull crusher: 4 sets 8-10 reps
Stomach facing incline pad

CG push ups on knuckels: 2 sets 8-15 reps
(10 seconds down, 3 second pause, 2 seconds up)
hammer rope curls: 2 sets 8-15 reps

Running everyday for 1 mile as the warm up and gradually increase it every week by .1
Also doing core every second day.
Ploymetrics every second day, skipping and box jumping
Boxing is also part of the cardio which i'm gonna do on my non work out days
5 ROUNDS, 5 min, 3 min rest

 

[fullypaully]

what are your goals?

 

[Beast_19_301]

lose weight, get in better shape

 

[fullypaully]

others might say your over training blah blah, but to me l think that workout is pretty good if you are wanting to lose weight and get in better shape good luck with it

 

[fullypaully]

ohh all l got to add is do you have a rest day??lf not you should add 1 in where you dont train at all and dont overload yourself every workout as in dont train your ass off for all 6 days for 1 or 2 of the days when doing your cardio or weights have a moderate workout where your not incresing the weights or running at a faster pace etc just because you'll end up burning out

 

[Beast_19_301]

yah i got 1 day off, and 1 day of 30 min cardio for boxing so not to bad........If i feel like i'm burning out i'll make adjustments and ease off.

 

[fullypaully]

sounds good to me..l was jsut about to say what you said , if you feel liek your burning out jsut ease off, good stuff.

 

[Eat it or Beat it!!!]

WAYYYY to much arm work in my opinion.....it makes me tired just looking at it. Add tris in with chest and bis with back

 

[Insane_Man]

How about that power outage on saturday?



I had to go out to chlliwack great west to lift. Hit 500 for 3 on deads after a month off (from deads) so it aint all bad.

 

[Beast_19_301]

the power outage didn't effect me, it was in a small area.


you think 12 sets is to much for bis and tris....i usally just do 6-9 sets

 

[fullypaully]

stick to 6-9

 

[Beast_19_301]

alright i will then