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My Workout - help me to adapt!

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  1. #1
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    My Workout - help me to adapt!

    If you read my other post you would have seen that im building muscle but i also have lot of fat around the waist
    see photos:
    http://www.digispit.com/1a.jpg
    http://www.digispit.com/1b.jpg
    http://www.digispit.com/1c.jpg

    MY AIM : To lose the fat from the waist to tighten it up and just lower body fat % overall, but also to continue building muscles or at least keep them how they are.

    Here is my current workout,

    Day1 - Arms workout
    Day2- Chest and Abs
    Day3 - off
    Day4 - Back and Shoulders
    Day5 - Cardio
    Day6 - Legs and Abs

    (ultimate training no more than 9 sets a day, between 4-6 (with weights that give at least 4 but no more than 6 reps)

    (ive only been wokring out for 5 weeks)

    Please have a look at my workout and gve me some pointers to help me reach my aim! Thanks

  2. #2
    Fueled by Testosterone
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    You really don't have that much fat on you. I would focus on building muscle for the time being. Layout your routine for us so we can offer a better critique of it. The split looks fine to me, but exercise choice and volume is important, especially when you're just starting.
    The only time it's bad to feel the burn is when you're peeing...

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  3. #3
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    2-3 mins rest between each set of reps throughout

    Day1 - Arms workout

    Concentration Curls - 3 x sets of 4-6 reps
    Alternate dumbbel curls - 3 x sets of 4-6 reps
    Preacher incline curls - 3 x sets of 4-6 reps
    Triceps Pull Down - 4 x sets of 4-6 reps
    Lowering weight behind head from high above for triceps (not sure whats its name is) - 4 x sets of 4-6 reps


    Day2- Chest and Abs

    Bench Press - 3 x sets of 4-6 reps
    Incline Bench Press - 2 x sets of 4-6 reps
    Fixed Weight Machine work for chests - 2 x sets of 4-6 reps
    Dumbell Flyes - 2 x sets of 4-6 reps
    Crunches and Reverse Crunches (2 sets of 25 for each)

    Day3 - off

    Day4 - Back and Shoulders

    Lateral Pull Downs- 3 x sets of 4-6 reps
    Cable Pull - 3 x sets of 4 - 6 reps
    One-armed dumbell row - 3x sets of 4-6 reps
    Seated military press - 3x sets of 4-6 reps
    Alternate dumbell raised - 3x sets of 4-6 reps
    A few sets of reps on fixed weight machines


    Day5 - Cardio
    20 mins running
    20 mins stationary bike
    20 mins rowing machine
    10 mins elliptical

    Day6 - Legs and Abs
    Fixed weight machines working at back and front leg muscles.
    3 machines - 1 for front muscles (4x sets of 4-6 reps),
    1 for back muscles (4x sets of 4-6 reps), and 1 for both sets (4x sets of 4-6 reps),
    Crunches and Reverse Crunches (2 sets of 25 for each)


    Hows that lookng? Im hoping to build my frame, bigger arms and chests (theres nothing on my chests). Anythng i can do to work on my wings? (thts what i call them, i think you call them "traps" lol)

    Thanks!

  4. #4
    Fueled by Testosterone
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    You're lacking some of the real big compound exercises that really help develop a balanced physique in terms of strength and asthetics. This is really important for a beginner.

    Let's start with leg day. You have no free weight exercises. As a beginner, you should be doing almost purely freeweight exercises. Pick two movements for quad-dominant exercises (Back squats, front squats, Bulgarian squats, lunges, etc.) and two movements for hamstring dominant exercises (Deadlifts, stiff-legged deadlifts, Romanian deadlifts, good mornings, glute ham raises, etc.).

    My suggestion would be the following:
    Back squats x 3
    Deadlifts x 3
    Front squats x 3
    Glute ham raises x 3

    You also need more freeweight movements on back/shoulder day. Pick two horizontal (Bent rows, Yate's rows, one-arm rows, DB rows, etc.) and two vertical pulling movements (Pullups, chinups, pulldowns, etc.). Pick a vertical pressing movement for the anterior delts (Military press, DB press, Arnold press, etc.), a movement for the lateral delts (Upright rows, DB lateral raises, cable lateral raises, etc.), and a movement for the posterior delts (Perpendicular rows, face pulls, reverse flys, etc.).

    My suggestion would be the following:
    Bent rows x 3
    Pullups x 3
    One-arm DB rows x 2
    Pulldowns x 2
    Military press x 3
    Upright rows x 2
    Perpendicular DB rows x 2

    Chest day looks okay, but I would still stick to the freeweight movements: decline, incline, and flat presses using a combination of dumbbells and barbells. Dips are also good.

    This would be my choice:
    Bench press x 3
    Decline Press x 3
    Incilne Press x 3

    Arms day, ugh. As a beginner, I don't think you should be wasting your time with an entire day devoted to arms, but so be it. It looks fine I suppose, although I prefer less volume for my arms.

    I also highly suggest you consider checking out my article on full body routines. I think full body routines are a great way for a beginner to enter the world of resistance training:

    http://www.ironmagazineforums.com/sh...ad.php?t=53106
    The only time it's bad to feel the burn is when you're peeing...

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  5. #5
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    yeah i also suggest checkin cowpimp's article it has great information and the last couple of days cowpimp has helped me with a great routine/split....thanks a bunch cowpimp

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