My Routine

**BillsFan4life** · 12-14-2005, 09:59 PM

ok i'm 28 5'8 and 190lbs and about 20%bf my goal is to maintain this weight but lose the bf and gain muscle mass.

mon- chest, tri, calves
tues-cardio
wed-back, biceps, abs
thurs- cardio
friday- shoulders, quads, hamstring
sat-cardio (light usually swim or fast walk)
sun- rest

i do 3 excercises for each muscle group 3 sets 6 reps except for hamstring i only know 2 excercises (if u know more please tell me)

my cardio is 50 mins 30 mins on a treadmill keeping my heartrate about 170 then i use the stationary bike for 20 with my heartrate between 140-150.

My question is can i still lose my fat and gain muscle using this routine? or should i just focus one losing the fat or vice versa. thank you in advace for your advice.

**BillsFan4life** · 12-15-2005, 02:14 PM

help anybody?

**TJ Cline** · 12-15-2005, 02:19 PM

Originally Posted by BillsFan4life

ok i'm 28 5'8 and 190lbs and about 20%bf my goal is to maintain this weight but lose the bf and gain muscle mass.

mon- chest, tri, calves
tues-cardio
wed-back, biceps, abs
thurs- cardio
friday- shoulders, quads, hamstring
sat-cardio (light usually swim or fast walk)
sun- rest

i do 3 excercises for each muscle group 3 sets 6 reps except for hamstring i only know 2 excercises (if u know more please tell me)

my cardio is 50 mins 30 mins on a treadmill keeping my heartrate about 170 then i use the stationary bike for 20 with my heartrate between 140-150.

My question is can i still lose my fat and gain muscle using this routine? or should i just focus one losing the fat or vice versa. thank you in advace for your advice.

I would do legs on Sat,,,,need their own day

what exercises do you do???
9 sets for each muscle???? so 9 sets chest followed by 9 sets triceps???
If so I would drop the arm work on chest and back day to 5 sets

**BillsFan4life** · 12-15-2005, 02:53 PM

chest: flat db press, incline db press then i use the pecdeck
tri: overhead extension( dont know if thats the proper name), tricep extension with that rope thingie then tricep ext with reverse grip.
calves: standing raises and seated

Back

ulldown wide grip, seated rows, then use the pec deck but reverse to work the back.
Biceps:standing curl straight bar, preacher curl ezbar, alternate curl with db.
Abs:decline situp, leg raises, an oblique excersice i dont know the name for. i have weight on my one hand then lean my body to one side then up again.

Shoulders:military press with db, side lateral raise, shoulder shrugs
Quads:deadlifts, squats, leg extension
Hamstring:leg curl, seated leg curl

U think i should lower the reps for my arm? Am i overworking them? And is it possible to loss fat with my cardio and still gain lean muscle mass?

**BillsFan4life** · 12-15-2005, 02:57 PM

The excercises that i do are in the order in which i described.

**fletcher6490** · 12-15-2005, 03:50 PM

Hey, is your name on buffalobills.com messege board billsfan4life

Cause I see that you post on there all the time and i'm a huge bills fan.

**TJ Cline** · 12-15-2005, 03:55 PM

Originally Posted by BillsFan4life

chest: flat db press, incline db press then i use the pecdeck
tri: overhead extension 3 sets, lying tri ext 3 sets....6 sets total for triceps
calves: standing raises and seated

Back: pulldown wide grip, Db rows, then use the pec deck but reverse to work the back.....drop this and do close grip pull downs
Biceps:standing curl straight bar, preacher curl ezbar,5-6 sets total for biceps
Abs:decline situp, leg raises, an oblique excersice i dont know the name for. i have weight on my one hand then lean my body to one side then up again.

Shoulders:military press with db, side lateral raise, shoulder shrugs
Quads:deadlifts, squats, leg extension
Hamstring:leg curl, seated leg curl

U think i should lower the reps for my arm? Am i overworking them? And is it possible to loss fat with my cardio and still gain lean muscle mass?

**BigDyl** · 12-15-2005, 04:01 PM

Originally Posted by BillsFan4life

The excercises that i do are in the order in which i described.

First off stop being a Bills fan. Problem solved.

**TJ Cline** · 12-15-2005, 04:04 PM

Originally Posted by BigDyl

First off stop being a Bills fan. Problem solved.

Banned!!!!

**BillsFan4life** · 12-15-2005, 05:14 PM

Originally Posted by fletcher6490

Hey, is your name on buffalobills.com messege board billsfan4life

Cause I see that you post on there all the time and i'm a huge bills fan.

my username on that board is SteelCityBillsFan i hardly ever post there. all they do is bitch and moan about anything. i'm usually there just to get the latest news and read the latest rumors. Whats your name on there?

**fletcher6490** · 12-15-2005, 05:58 PM

my username on that board is SteelCityBillsFan i hardly ever post there. all they do is bitch and moan about anything. i'm usually there just to get the latest news and read the latest rumors. Whats your name on there?

aditri

I very rarely post on there myself, but I do check out the threads almost daily. Thy definetly do bitch a lot, although I think we do have a reason to bitch but oh well.

Well good luck with the lifting

**BillsFan4life** · 12-15-2005, 06:04 PM

Originally Posted by fletcher6490

aditri

I very rarely post on there myself, but I do check out the threads almost daily. Thy definetly do bitch a lot, although I think we do have a reason to bitch but oh well.

Well good luck with the lifting

Yea we do have alot of reasons, but when they make 100 threads of the same thing it gets very annoying. i didnt go on there until yesterday and now ppl are saying there is a conspiracy going on. sometimes i go there just for laffs.

**CowPimp** · 12-15-2005, 06:39 PM

Originally Posted by BillsFan4life

chest: flat db press, incline db press then i use the pecdeck
tri: overhead extension( dont know if thats the proper name), tricep extension with that rope thingie then tricep ext with reverse grip.
calves: standing raises and seated

Looks just fine to me. I would probably cut out one of the tricep exercises, but it looks reasonable enough to me.

Back

ulldown wide grip, seated rows, then use the pec deck but reverse to work the back.
Biceps:standing curl straight bar, preacher curl ezbar, alternate curl with db.
Abs:decline situp, leg raises, an oblique excersice i dont know the name for. i have weight on my one hand then lean my body to one side then up again.

I would replace one of the curling movements with another compound pulling movement. Do that before you perform the reverse flys. Foreman's suggestion of CG pulldowns is fine, although I would opt for chinups myself.

Shoulders:military press with db, side lateral raise, shoulder shrugs
Quads:deadlifts, squats, leg extension
Hamstring:leg curl, seated leg curl

Do your deadlifts and squats first. I would alternate which one takes precedence. Also, I would consider deadlifts a posterior chain movement; they definitely hit your hamstrings hard. I would scrap one variation of the leg curls and throw in one more compound leg movement like the leg press, step ups, some other squat variation, etc.

U think i should lower the reps for my arm? Am i overworking them? And is it possible to loss fat with my cardio and still gain lean muscle mass?

They can probably recover, but there is no need to do that much direct work for your arms. If you are just beginning to lift, then losing fat and gaining muscle is quite easy. However, you should definitely pay attention to your diet to maximize results.

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