Well I took into consideration all the posts from my first workout routine question, right now I'm trying to get a bit more bulked up for football and wrestling but also cut down the excess fat layers around my lower abs, obliques, chest, and then just lower my overall BF % to get that somewhat shredded look. I'm working on a 6 day split, 2 different body parts a day, sometimes 3 for the smaller and quicker muscle groups I'll throw in (Traps and forearms), I work abs 3 times a week, for upper body I'm trying to go heavy as I can and try to keep the form still intact, with 8-12 reps and 5 sets, and on the last set I like to try for failure, lower body, higher reps but still 5 sets.
Legs:
-Dumbell Squats (40-50 in each hand)
-Leg press
-Leg Curl
-Calf raises
Back:
-Cable pulldowns (Body at leaning back angle)
-Seated Cable Rows
-Bent over rows (With the plate holding machine)
-Lower back extensions (Some weight)
-Reverse pec deck fly
-Bent over one arm dumbell rows
Shoulders:
-Scarecrow dumbell raise
-Rear lateral raises
-Side lateral raises
-Seated dumbell military press
-Seated arnold dumbell press
Traps:
-Standing barbell rows
-Barbell shrugs
Forearm:
-Dumbell Wrist curls
For cardio, after I'm done with weight, I do a two minute light jog on the elliptical, then 6 sets of 40 sec sprint and 20 sec jog, and I up the level by 5 for each set, and then decrease it for the last one. EAting wise, before I workout I'll have a couple small meals, with stuff like a couple whole eggs and a piece of whole weat bread, couple pieces toasted whole wheat bread with a slice of cheddar cheese on each. After workouts I have a shake, 12g of carbs, 43 of protein, 250 cal. Than for the rest of the meals, only stuff with lean ground beef, chicken breast, lean steak, with vegetables (Carrot, red pepper, mushroom, brocolli, cauliflower), and/or picante salsa. Stirfries sometimes, sauce is 1/4 cup oyster sauce, 2 tsp sugar, 1 cup water, garlic and ginger.
So, workout is pretty much like this (This weeks workout)
-Monday: Chest and biceps
-Tuesday: Legs, forearms and tris
-Wednesday: Back, traps and shoulders
-Thursday: Chest and bis (Light weights, double reps)
-Friday: Legs, forearms and tris (Light weights, double reps)
-Saturday: Back, traps and shoulders (Light weights, double reps)
-Sunday: Rest
So I'm trying to make as many gains as I can, and try to cut down BF and get some more mass before the end of august. Like I said, next week, I'll do stuff like switching body parts for days, just to keep it fresh. Thanks for any comments!
Shane
Posted by: Fade
Why do you do you squat with DB and not BB?
Posted by: ProtoFuze
More comfortable, the squatting bar has no padding, and it tends to be really uncomfortable, I do BB squat at school, when its in, they have one of those shoulders rests.