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
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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.





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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
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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





  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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