tyman502

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 195. In no way am i overweight or even fat but i could use some more definiton in the core and just overall everywhere. I would really like to start working on my summer body and would really liked to get toned and cut before mid May. 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)*Note i alternate from freeweights to the normal bar depending on the week.

Bench Press-135(12 reps)
Bench Press-155(10 reps)
Bench Press-195(8-6 reps)

Squats-185(12 reps)
Squats-225(10 reps)
Squats-275(8-6 reps)

Dumbbell Flys-25 (12 reps)
Dumbbell Flys-35 (10 reps)
Dumbbell Flys-45 (8 reps)

Dumbbell Lunge-40 (12 reps)
Dumbbell Lunge-50(10 reps)
Dumbbell Lunge-60(8 reps)

Dumbbell Shoulder Press-40's(12 reps)
Dumbbell Shoulder Press-50's(10 reps)
Dumbbell Shoulder Press-55's(8 reps)

45 Degree Calf Press
180(12 reps)
270(10 reps)
270(6 reps)

Tricep Press down-120(12 reps)
Tricep Press down-140(10 reps)
Tricep Press down-160(8 reps)

Barbell Lying Tricep Extension-45(12 reps)
Barbell Lying Tricep Extension-65(10 reps)
Barbell Lying Tricep Extension-75(8 reps)


Tuesdays and Fridays(Pull)

Cable Front Pulldown-140(12 reps)
Cable Front Pulldown-160(10 reps)
Cable Front Pulldown-170(8 reps)

Cable Rear Pulldown-130(12 reps)
Cable Rear Pulldown-150(10 reps)
Cable Rear Pulldown-170(8 reps)

Seated Leg Curl-150(12 reps)
Seated Leg Curl-170(10 reps)
Seated Leg Curl-190(8 reps)

Lat Raises-15(12 reps)
Lat Raises-20(10 reps)
Lat Raises-25(8 reps)

Barbell Upright Row-45(12 reps)
Barbell Upright Row-85(10 reps)
Barbell Upright Row-90(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)

Bicep Curl with bench bar-45 (12 reps)
Bicep Curl with bench bar-65 (10 reps)
Bicep Curl with bench bar-85 (8 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. I also have a diet plan i will be posting in the diet and nutrition forum. Thanks for taking your time and looking at my routine. Any thought and suggestion is appreciated.

P-funk

I head just exploded all over my computer.

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-Buddha's Little Instruction Book

tyman502

I was more looking for a critisim, not some random comment that helps too.

P-funk

a) read the diet stickies

b) read the training stickies


No magic rep number will make you "toned". have you read anything on this board before?

E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs

Online Consulting/Program Design

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Subscribe to our free monthly newsletter!

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

Mystik

if you did some push / pull on the same day that probably would work better id imagine. Core to me easy do some situps/crunches least 5x a week. Cardio as well couple times week.

diet dont eat cokes and burgers and shit basically