c.vandamme workout

[c.vandamme]

I have been currently doing this routine for almost 5 weeks now and have lost 17lbs. with another weigh-in coming saturday.I am going to do this for 8 wweeks then change routines.I have cleaned up diet quite a bit allowing myself 1 cheat meal a week,have elimnated all soda from diet and fastfood (except the cheat meal and even then I watch portion size a little).

Monday
a) Quads - Barbell back squats
reps: 5/5/5/5/5
b1) Chest - Incline dumbbell press
reps: 7/7/7/7
b2) Calves - Standing calf press
reps: 7/7/7/7
c1) Hamstrings - Stiff leg deadlifts
reps: 7/7/7
c2) Abs - (Weighted) decline sit ups
reps: 7/7/7
d1) Back - wide grip pulldowns
reps: 10/10/10
d2) Shoulders - Seated dumbbell shoulder press
reps: 10/10/10

Tuesday:
Off or light cardio.
Wednesday:
a) Chest - Flat bench press
reps: 5/5/5/5/5
b1) Quads - Step ups onto a bench or box holding dumbbells
reps: 7/7/7/7
b2) Abs - I do different ab exercises( I just want to make self work for these)
reps: 20/20/20/20
c1) Back/Hamstrings – Standing bent over dumbbell rows
reps: 7/7/7
c2) Calves - Seated calf raises
reps: 7/7/7
d1) Shoulders - Standing dumbbell raises to the side
reps: 10/10/10
d2) Biceps - Standing alternating dumbbell curls
reps: 10/10/10
Thursday
Off or light cardio.
Friday
a) Hamstrings - Deadlifts
reps: 5/5/5/5/5
b1) Shoulders - Standing overhead shoulder press
reps: 7/7/7/7
b2) Abs - Standing side bends holding dumbbells
reps: 7/7/7/7
c1) Quads - Alternating Dumbbell lunges
reps: 7/7/7
c2) Triceps/Chest – Decline close grip bench
reps: 7/7/7
d1) Back/Biceps – close grip pull downsreps: 10/10/10
d2) Calves – One leg standing calf raise on a 2 inch block or plate holding a dumbbell
reps: 10/10/10
Saturday/Sunday-off
I am joining the rec center this week so I will be adding swimming and basketball to off days for cardio.
Let me know what you think.