Hello everyone, it has been awhile since i changed my rountine, and after going to college i no longer look as tone, or as cut as i was only four months ago. I previsouly weighed 175 pds and now i weigh about 185. I would really like to start working on my summer body and would really liked to get toned and cut before May. My general question is should i change my sets to 6, and my reps to 8. Or in general what is the best set and rep combo to get toned and have musscle definitoin? Im going to go with a 2 day split routine with a push pull system. Mondays and Thursdays will be set aside for a push routine. While Tuesdays and Fridays will be used for a pull routine. Here is what I came up so far. Thanks for looking and input is appreciated.
Mondays and Thursdays ( push)
Bench Press-132(10 reps)
Bench Press-152(8 reps)
Bench Press-172(6 reps)
Seated Leg Press-180(10 reps)
Seated Leg Press-360(8 reps)
Seated Leg Press-450(6 reps)
Dumbbell Flys-15's (10 Reps)
Dumbbell Flys-30's (8 reps)
Dumbbell Flys-40's (6 reps)
Dumbbell Lunge-30's (10 reps)
Dumbbell Lunge-35's(8 reps)
Dumbbell Lunge-45's(6 reps)
Dumbbell Shoulder Press-40's(10 reps)
Dumbbell Shoulder Press-50's(8 reps)
Dumbbell Shoulder Press-55's(6 reps)
45 Degree Calf Press(on same machine as Seated Leg Press)-180(10 reps)
-270(8 reps)
-270(8 reps)
Tricep Press down-120(10 reps)
Tricep Press down-140(8 reps)
Tricep Press down-160(6 reps)
Barbell Lying Tricep Extension-45(10 reps)
Barbell Lying Tricep Extension-65(8 reps)
Barbell Lying Tricep Extension-75(6 reps)
Tuesdays and Fridays(Pull)
Cable Front Pulldown-120(10 reps)
Cable Front Pulldown-140(8 reps)
Cable Front Pulldown-170(6 reps)
Cable Rear Pulldown-130(10 reps)
Cable Rear Pulldown-150(8 reps)
Cable Rear Pulldown-170(6 reps)
Seated Leg Curl-150(10 reps)
Seated Leg Curl-170(8 reps)
Seated Leg Curl-190(6-8 reps)
Seated High Row-160(10 reps)
Seated High Row-200(8 reps)
Seated High Row-220(6 reps)
Barbell Upright Row-45(10 reps)
Barbell Upright Row-85(8 reps)
Barbell Upright Row-90(6-8 reps)
Bicep Curl with Barbells-25's(10 reps)
Bicep Curl with Barbells-35's(8 reps)
Bicep Curl with Barbells-40's(6 reps)
Abs and Obloquies
Again thanks for taking a look, keep in mind i could really care less about strengh right now and just want to looked toned. Any suggestions or changes to the routine are gladly appreciated, Thanks guys.
Mondays and Thursdays ( push)
Bench Press-132(10 reps)
Bench Press-152(8 reps)
Bench Press-172(6 reps)
Seated Leg Press-180(10 reps)
Seated Leg Press-360(8 reps)
Seated Leg Press-450(6 reps)
Dumbbell Flys-15's (10 Reps)
Dumbbell Flys-30's (8 reps)
Dumbbell Flys-40's (6 reps)
Dumbbell Lunge-30's (10 reps)
Dumbbell Lunge-35's(8 reps)
Dumbbell Lunge-45's(6 reps)
Dumbbell Shoulder Press-40's(10 reps)
Dumbbell Shoulder Press-50's(8 reps)
Dumbbell Shoulder Press-55's(6 reps)
45 Degree Calf Press(on same machine as Seated Leg Press)-180(10 reps)
-270(8 reps)
-270(8 reps)
Tricep Press down-120(10 reps)
Tricep Press down-140(8 reps)
Tricep Press down-160(6 reps)
Barbell Lying Tricep Extension-45(10 reps)
Barbell Lying Tricep Extension-65(8 reps)
Barbell Lying Tricep Extension-75(6 reps)
Tuesdays and Fridays(Pull)
Cable Front Pulldown-120(10 reps)
Cable Front Pulldown-140(8 reps)
Cable Front Pulldown-170(6 reps)
Cable Rear Pulldown-130(10 reps)
Cable Rear Pulldown-150(8 reps)
Cable Rear Pulldown-170(6 reps)
Seated Leg Curl-150(10 reps)
Seated Leg Curl-170(8 reps)
Seated Leg Curl-190(6-8 reps)
Seated High Row-160(10 reps)
Seated High Row-200(8 reps)
Seated High Row-220(6 reps)
Barbell Upright Row-45(10 reps)
Barbell Upright Row-85(8 reps)
Barbell Upright Row-90(6-8 reps)
Bicep Curl with Barbells-25's(10 reps)
Bicep Curl with Barbells-35's(8 reps)
Bicep Curl with Barbells-40's(6 reps)
Abs and Obloquies
Again thanks for taking a look, keep in mind i could really care less about strengh right now and just want to looked toned. Any suggestions or changes to the routine are gladly appreciated, Thanks guys.