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Jun. 15/09, 07:59 PM
|  | Second Set | | Join Date: Jan 2009 Location: Washington, DC
Posts: 499
| | Quote:
Originally Posted by deliveryguy  Hopefully this doesn't take as long...lol
Monday: Chest/Triceps (straight/incline dumbbell press, wide-grip pushups, skull crushers, close-grip pushups)
Tuesday: Extra abs (including obliques)
Wednesday: Back/Biceps (rows, curls, wide-grip pullups...haven't really done much lower back)
Thursday: Legs (compound, then targeted)
Friday: Shoulders, Extra abs again
Saturday/Sunday: relax/maybe extra abs
Typically I'll do some secondary routines in between sets, like obliques, traps, or forearms. I start light, then work up to where I can do 4-6 reps, then back down to nothing, keeping it between 5-10 reps. So I would stay at weight x until I couldn't do more than ~6, then bump it down.
With Biceps I do a pyramid routine, but with no breaks. I start light, go higher until I can't keep good form, then back down. Take a breather, then do it again.
With Obliques, I've been grabbing a 60lb dumbbell and doing side crunches because that's the only thing that makes them "tired". I could sit there all day with a 15lb and not feel a thing. I feel like this isn't good...the 60lb for obliques. :-\.
Lots of water and sipping on protein throughout. | Not a bad arrangement. Make sure you switch it up every 3-4 weeks so you are doing entirely different exercises on different days. Try a Full Body compound workout for a month maybe. This will add more stress on your muscles which will in turn make them grow.
Sounds like you could improve more in your diet than anything else. Cut out white foods (table sugar, flour, mayo etc) and if you can't picture it in a field- it's probably not good for you.   |
Jun. 15/09, 08:16 PM
| | In Orientation | | Join Date: Jun 2009
Posts: 9
| | Awesome! I'll increase the protein, eat another packet of oatmeal, and make it a regular habit to have a couple eggs' whites in the morning along with some homemade smoothie. I've read a bit about "muscle confusion" and I like the idea...I'll keep that in mind. Thanks for your help  |
Jul. 06/09, 01:49 AM
| | In Orientation | | Join Date: Jul 2009
Posts: 1
| | | Healthy Meal Plan
Lose belly fat with a healthy meal plan and get a sexy stomach as well feel better. For better tips & information about healthy meal plan can check out at how-to-get-a-flat-stomach.com/healthy-meal-plan | | |
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