Hello guys i have been a member here since 2005, and have always been coming back here to read posts and other interesting stories of fellow weight lifters. I just graduated from college and took a few nutritional and exercise science classes. I can actually take the NSCA (National Strength and Condition Association) test if i want too, but im more into the business of sport. So i consider myself to be somewhat educated in building and critiquing routines, but i always want to get other peoples opinions as well.
Sadly but true i weighed 190 pounds three years ago about 10 percent body fat, and know today i steeped on the scale and it weighed me in at 240. I did take a body composition test through our strength and conditioning class and i calculated to be about 20 percent body fat. Overall in the next three months i would like to get down to about a healthy 220 with about 12 percent body fat. I know dieting and cardio are the biggest factors when trying to maintain lean muscle and burn fat, but a good routine can go a long ways. So here is my routine and any advice would be appreciated.
Monday:
Back Squat 3 set of 10
Hang Clean 3 sets of 10
Leg Extension 3 sets of 10
Leg Curl 3 sets of 10
Bench Press 3 sets of 10
DB Incline Bench 3 sets of 10
Tricep Press down 3 sets of 10
Dips 3 sets of 10
Tuesday:
Bent over Row 3 sets of 10
Lat Pulldown 3 sets of 10
One arm row (Lawn Mowers) 3 sets of 10
Millitay Press 3 sets of 10
Incline DB curls 3 sets of 10
3 ways shoulders 3 sets of 10
Hammer Curls
Abs
Wednesday OFF
Thursday:
Box Squat 3 sets of 10
Romain dead lifts 3 sets of 10
Lunges 3 sets of 10
Bench Press 3 sets of 10
Decline Bench Press 3 sets of 10
Tricep Pressdown 3 sets of 10
Skull Crushers 3 sets of 10
Friday:
Bent over rows 3 sets of 10
Pullups
Low Row 3 sets of 10
Seated Military Press 3 sets of 10
Bar Curls 3 sets of 10
Upright row 3 sets of 10
Hammer Curls 3 sets of 10
ABS
Where should i place my carido??? Tuesday and Friday's???? Im thinking 8 minute mile with two miles per Tuesday and Friday. Thanks for your help, always appreciated. I will post my diet in the diet section.
Sadly but true i weighed 190 pounds three years ago about 10 percent body fat, and know today i steeped on the scale and it weighed me in at 240. I did take a body composition test through our strength and conditioning class and i calculated to be about 20 percent body fat. Overall in the next three months i would like to get down to about a healthy 220 with about 12 percent body fat. I know dieting and cardio are the biggest factors when trying to maintain lean muscle and burn fat, but a good routine can go a long ways. So here is my routine and any advice would be appreciated.
Monday:
Back Squat 3 set of 10
Hang Clean 3 sets of 10
Leg Extension 3 sets of 10
Leg Curl 3 sets of 10
Bench Press 3 sets of 10
DB Incline Bench 3 sets of 10
Tricep Press down 3 sets of 10
Dips 3 sets of 10
Tuesday:
Bent over Row 3 sets of 10
Lat Pulldown 3 sets of 10
One arm row (Lawn Mowers) 3 sets of 10
Millitay Press 3 sets of 10
Incline DB curls 3 sets of 10
3 ways shoulders 3 sets of 10
Hammer Curls
Abs
Wednesday OFF
Thursday:
Box Squat 3 sets of 10
Romain dead lifts 3 sets of 10
Lunges 3 sets of 10
Bench Press 3 sets of 10
Decline Bench Press 3 sets of 10
Tricep Pressdown 3 sets of 10
Skull Crushers 3 sets of 10
Friday:
Bent over rows 3 sets of 10
Pullups
Low Row 3 sets of 10
Seated Military Press 3 sets of 10
Bar Curls 3 sets of 10
Upright row 3 sets of 10
Hammer Curls 3 sets of 10
ABS
Where should i place my carido??? Tuesday and Friday's???? Im thinking 8 minute mile with two miles per Tuesday and Friday. Thanks for your help, always appreciated. I will post my diet in the diet section.
