Hey folks,
I have been on the Body for Life program for the past 4 months or so and although I have lost a lot of fat and look much more defined I am not gaining any muscle. I have gone from 20.3% fat to 14.4%, my fat free mass over the past 4 months has gone from 146lbs to 137lbs meaning I have lost lots of fat free mass. Anyway the Body for Life program has cardio 3 days a week and weight 3 days a week with one day off. On the weight days you either work out your upper body or your lower body on alternate days.
I want to go to a more focused bodybuilding routine as my type of physique seems to be the skinny type that can hold on to a lot of fat but not look fat, not sure if you inderstand. Anyway, below is the routine I am planning on starting. My questions are the following:
1- are the exercises the right ones
2- is the order of the exercises ok
3- i am not sure how many sets or reps of each I should do and could use some ideas, so far I have been doing the 12, 10, 8, 6, 12 rep routine starting with low weight, increasingthe finishing with a low weight again. Would this still work with the routine I have below?
Anyway, this is a lot to take in but it would help me out tons ... thanks to anyone who can assist in advance!!
Have yourselves a great day and a very healthy New Year!!
DQ
_________________
SEVEN DAY WORKOUT SCHEDULE
MONDAY
CHEST
Bench Press (Barbell)
Incline Bench Press (Dumbbell)
Flyes (Dumbbell)
Dips
TRICEPS
Skull Crushers
Kickbacks
Bench Dips
Overhead Lifts
Cable Pull downs
TUESDAY
BACK
Lat Pull downs
Bent over Barbell Rows
One Arm Dumbbell Rows
Barbell Dead Lifts
BICEPS
Standing EZ Bar Curls (Change Grip)
Seated Dumbbell Curls
Standing Alternate Hammer Curls
FOREARMS
One Arm Bench Curls
Standing Reverse Grip EZ Bar Curls
WEDNESDAY
Cardio
Abdominals
THURSDAY
SHOULDERS
Clean & Jerk
Seated Dumbbell Press
Dumbbell Lateral Raise
Upright Rows
Seated Bent Over Lateral Raise
Shrugs
FOREARMS
One Arm Bench Curls
Standing Reverse Grip EZ Bar Curls
FRIDAY
LEGS
Squats
Leg Extensions
Leg Curls
Seated Calf Raises
SATURDAY
Cardio
Abdominals
SUNDAY - OFF
I have been on the Body for Life program for the past 4 months or so and although I have lost a lot of fat and look much more defined I am not gaining any muscle. I have gone from 20.3% fat to 14.4%, my fat free mass over the past 4 months has gone from 146lbs to 137lbs meaning I have lost lots of fat free mass. Anyway the Body for Life program has cardio 3 days a week and weight 3 days a week with one day off. On the weight days you either work out your upper body or your lower body on alternate days.
I want to go to a more focused bodybuilding routine as my type of physique seems to be the skinny type that can hold on to a lot of fat but not look fat, not sure if you inderstand. Anyway, below is the routine I am planning on starting. My questions are the following:
1- are the exercises the right ones
2- is the order of the exercises ok
3- i am not sure how many sets or reps of each I should do and could use some ideas, so far I have been doing the 12, 10, 8, 6, 12 rep routine starting with low weight, increasingthe finishing with a low weight again. Would this still work with the routine I have below?
Anyway, this is a lot to take in but it would help me out tons ... thanks to anyone who can assist in advance!!
Have yourselves a great day and a very healthy New Year!!
DQ
_________________
SEVEN DAY WORKOUT SCHEDULE
MONDAY
CHEST
Bench Press (Barbell)
Incline Bench Press (Dumbbell)
Flyes (Dumbbell)
Dips
TRICEPS
Skull Crushers
Kickbacks
Bench Dips
Overhead Lifts
Cable Pull downs
TUESDAY
BACK
Lat Pull downs
Bent over Barbell Rows
One Arm Dumbbell Rows
Barbell Dead Lifts
BICEPS
Standing EZ Bar Curls (Change Grip)
Seated Dumbbell Curls
Standing Alternate Hammer Curls
FOREARMS
One Arm Bench Curls
Standing Reverse Grip EZ Bar Curls
WEDNESDAY
Cardio
Abdominals
THURSDAY
SHOULDERS
Clean & Jerk
Seated Dumbbell Press
Dumbbell Lateral Raise
Upright Rows
Seated Bent Over Lateral Raise
Shrugs
FOREARMS
One Arm Bench Curls
Standing Reverse Grip EZ Bar Curls
FRIDAY
LEGS
Squats
Leg Extensions
Leg Curls
Seated Calf Raises
SATURDAY
Cardio
Abdominals
SUNDAY - OFF
