hii .. i worked out for over 2 months last summer but then i shopped because of school but i just started again like a week ago and i wanna be lean n cut not Big and want weight to be around 175 muscle current weight is 155 and i want to try and see some results by the end of the summer.. so i was wondering is this a goood routine tat im following ??
Day One (Chest)
Chest
Flat Barbell Bench Press - 2 sets x 8,6 reps
Incline Barbell Bench Press - 3 sets x 8,8,6 reps
Decline Barbell Bench Press - 2 sets x 8,6 reps
Decline Dumbbell Flys - 1 set x 12 reps
Day Two (Back)
Back
Lat Pulldowns (to front) - 2 sets x 8,6 reps
Seated Cable Rows - 2 sets x 8,6 reps
Close Grip Pulldowns - 2 sets x 8,6 reps
One Arm Cable Rows - 1 set (each arm) x 12 reps
Day Three (Legs)
Thighs
Leg Press - 3 sets x 8,6,12 reps
Leg Extensions - 3 sets x 8,8,12 reps
Hamstrings
Lying Leg Curl - 3 sets x 8,8,8 reps
Calves
Standing Calf Raises - 4 sets x 15,15,15,15 reps
Day Four (Arms, Abs)
Biceps
Standing Barbell Curls - 2 sets x 8,6 reps
Alternating Incline Dumbbell Hammer Curls - 2 sets x 8,8 reps
EZ Bar Reverse Curls - 2 sets x 8,8 reps
Triceps
Cable Push Downs - 2 sets x 8,8 reps
Bench Dips - 2 sets x 12,12 reps
Overhead Dumbbell Extensions - 2 sets x 8,8 reps
AND I DO ABS EVERYDAY.. I ALWAYS WATCH TAT 8MIN AB WORKOUT VIDEO and it actually helps i feel the burn and on the side i do Crunches 3x30 reps and i eat Fruits n veggis in the morning then after another 3 hours i eat 6 eaggs after another 3 hours i eat fish and in the end i eat chicken breast wid protein shakes so i was wondering is tat a good plan??
Lean and Cut
Moderators: Boss Man, cassiegose
i just wrote an article on this on site and how you should be setting up your program...have a look and get back to me wuith what you think. just a few quick points from your current plan:
- 2 many isolation exercises
- u need full body mass befofe isoalting exercises
- might need a little more volume
- to get big you ned to hit legs more
there's some quick pointers that are covered in detail in the article. have alook and tell me what you think.
as for food it seems alright but i'm also gonna do an article on that aw wel soon so look out for that one
- 2 many isolation exercises
- u need full body mass befofe isoalting exercises
- might need a little more volume
- to get big you ned to hit legs more
there's some quick pointers that are covered in detail in the article. have alook and tell me what you think.
as for food it seems alright but i'm also gonna do an article on that aw wel soon so look out for that one
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luckysinghm
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