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Originally Posted by danniboi
Heyguys, first time post here. Just want to thank everyone in advance for their comments on helping me improve my training.
 .Anyways my goals for training is to drop my bf from 20% down to 10% within the next 3 months, i'm currently 198lbs, 19 yrs old and have been training properly for over a yr now. Heres my routine.. MONDAY: Weights; Arnold Pess 4x(12,12,10,8) Bradford/Rocky Press 4x(12,12,10,8) Cuban Press 4x(12,12,10,8) Shrugs 4x8 Crunches 4x12 Cardio; 30 mins low intensity on x/trainer TUESDAY: Weights; Leg Extensions 4x(12,12,10,8) Leg Press 4x(12,12,10,8) Squats 4x(12,12,10,8) Leg Curls 4x(12,12,10,8) Calf Raises 6x(15,10,10,10,10,10) Drop Set WEDNESDAY: Weights; Pull Ups 4x(12,12,10,8) Pull Downs 4x(12,12,10,8) Pullovers 4x(12,12,10,8) C/G Seated Row 4x(12,12,10,8) Preacher Curl 3x8 Crunches 4x12 Cardio; 30 mins low intensity on x/trainer THURSDAY: Weights; Incline DB Flyes 4x(12,12,10,8) Flat BB Bench Press 4x(12,12,10,8) Flat DB Flyes 4x(12,12,10,8) Bar Dips SS w/ Bench Dips 3x8 Calf Raises 6x(15,10,10,10,10,10) Drop Set FRIDAY: Cardio; 15-20 minutes of Skipping SATURDAY OR SUNDAY: Cardio; 30-40 minutes of boxing with the boxing bag Thats my training log, now heres my macro breakdown per day.. PROTEIN: 250G CARBOHYDRATES: 200G FAT: 50G TOTAL CALORIES: 1350 If theres any suggestions on how to tweak this program and diet would be greatly appreciated.  |
drop some volume from each day and make it one day for legs