Training Plan Suggestions?!

**CarbAddict** · 07-27-2001, 09:33 AM

OK y'all...when I first came on this post (a whole whopping 2 days ago or so) I didn't have my training schedule which I obviously have with me right now. I'm very athletic looking and I gain muscle very quickly (amazingly fast according to all the pt's at the gym). My goals are to lose body fat and to get down to 14% body fat (currently 16%). How does this training plan look to y'all? I've been training with this for nearly two weeks and I'm actually feeling a difference (pants are a tiny bit looser also). Any suggestions would be appreciated.

Monday Legs
Leg Press 25lbs/50 reps 15/50
Srt Leg Dead Lift 20/75
Leg Extensions 37.5/50
Leg Curls 30/75
Inner Thigh 60/80
Outer Thigh 60/80

Tues Back/Abs
Lat Pulls 50/60
Roman Chair (Ext) 30
One Arm Rows 8/120
Oblique twist 50 each side
Oblique twist side 50 each side
Crunches (ball) 100
Side Oblique Crunch 50 each side

Wednesday Day off

Thursday Chest/Shoulders
Chest Press (dmbls) 12/60
Chest Fly (dmbls) 10/75
Military Press " " 8/60
Close Grip V-Rows 10/60
Post Delt Fly " " 8/60

Friday Bi/Tri
Dumb Curl 8/75
Bar curls 20/75
Iso Curl 5/60
Overhead Raise 15/45
Tri-Extensions 5/30

Saturday Calves
Seated Calf Raise 35/100
Standing Calf Raise 75/100
Spin Class 1 hour followed by
Cardio Kick Boxing 1 hour
Ab Slings 20 each side
Captains Chair 100-200
Ball Bar Twist 10/100
Side Bends 5/150
Torso Rotation 30/45
The Wall 50
The above mentioned item is just something I thought up that works. I'm sure y'all have done it or something similar but I'm not sure what you call it. Mainly lifting up with purely your heels against a wall while pulling up towards your heels while squeezing your abs. Hold for 3 seconds, repeat.

I also run 30-60 in/out doors 3-4 times a week.

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Go the extra mile. It makes your boss look like an incompetent slacker.

**Prince** · 07-27-2001, 11:14 AM

Just remember that getting lean has more to do with your diet than your training routine!

I would take Tuesday off since working legs usually incorporates back, especially if you do squats (which you did not list? why?). And do your back work-out Wednesday. And the same with Friday, you're doing bi's/tri's the day after chest/shoulders, which you work tri's when you do pressing movements. Three exercises is a lot for biceps, reduce that to one or two.

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Just because the majority believes it, does not make it true!

**Charger** · 07-27-2001, 10:48 PM

All I will say is if you are trying to slim down (including losing muscle size)your routine should work IF, your diet is right. Sat makes me tired just looking at it, man.

If you want to keep your muscle size simple adjust your diet to drop your body fat and take Sat off and drop the running. Your diet is the key to body fat!

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Can't never did nothin,(Dedicated to my father)

**CarbAddict** · 07-28-2001, 06:17 PM

Originally posted by Prince:
I would take Tuesday off since working legs usually incorporates back, especially if you do squats (which you did not list? why?).

I can't do either squats or lunges from having jacked-up knees from jumping out of perfectly good airplanes and sort of landing incorrectly.

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Go the extra mile. It makes your boss look like an incompetent slacker.

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