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Need refresher.......


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Posted by: Butterloaf

I have been feeling a bit unmotivated on my workouts. I invite everyone to please help out as I am a bit tight to afford a personal trainer. I work out 3-4 times a week. This is my routine:

Mon- Cardio-30 min
Tues- Shoulders(4 free weight exercises, 15 rep., 3 sets) & Back (2 machines 15 reps, 3 sets)Cardio-25 min.
Wed- Cardio-35-40 m in
Thurs-Legs- 5 exercises, (15-20 reps, 3 sets)25 min cardio
Fri- 30 cardio, biceps & triceps (2 free weight& 1 machine) 20 reps, 3 sets
Sat-rest
Sun- Lunges, 3 sets w/ 10 lb. db, 3 sets 20

My main goal is to develop a good tone up, I solely belive this has everything to do with loss of body fat.
Thanks!


Posted by: wtfzor

and high reps...less rest time

are you a chick?? you don't train your chest right??


Posted by: Butterloaf

LOL,
Correct. You suggest higher than 20 reps?


Posted by: wtfzor

yup, 15-20 reps. in bodybuilding that's considered very high reps
you can use lower reps(10-15) for bigger body parts and compound movements, e.g back - BB row. in your case, always use high reps for legs.


Posted by: CowPimp

I say you need to do some chest work. As well, you should probably be doing more for your back. The back is a series of many muscles; many of these muscles are very large. Try something like 10-12 sets.

Also, why so high on the reps? Try something in the range of 5-12. You can probably achieve some level of hypertrophy with more repititions, but the rep range that I suggested is much more proven.


Posted by: LAM

Quote:
Originally Posted by Butterloaf
I have been feeling a bit unmotivated on my workouts. I invite everyone to please help out as I am a bit tight to afford a personal trainer. I work out 3-4 times a week. This is my routine:

Mon- Cardio-30 min
Tues- Shoulders(4 free weight exercises, 15 rep., 3 sets) & Back (2 machines 15 reps, 3 sets)Cardio-25 min.
Wed- Cardio-35-40 m in
Thurs-Legs- 5 exercises, (15-20 reps, 3 sets)25 min cardio
Fri- 30 cardio, biceps & triceps (2 free weight& 1 machine) 20 reps, 3 sets
Sat-rest
Sun- Lunges, 3 sets w/ 10 lb. db, 3 sets 20

My main goal is to develop a good tone up, I solely belive this has everything to do with loss of body fat.
Thanks!
doing higher reps does not cause more body fat to be burned...that is a very old myth that needs to die

I would use a rep range of 8-12 reps

exercising with weights will reduce the amount of intramuscular fat that you have. cleaning up your diet and eating 5-6 times a day will help to reduce subcutaneous fat (fat under your skin)...



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