NEED ADVICE on workouts

menzilla · Post by **menzilla** » Mon Jul 06, 2009 3:27 pm

I weigh 165 with an average body but big triceps and biceps. Now i do regular ABS and chest workouts but I'm starting gym and I need advice on what to do to get rid of man boobs and get slimer and muscular.
Anything helps!

Joshua88 · Post by **Joshua88** » Mon Jul 06, 2009 4:41 pm

I know what you are going through. I played as an offensive lineman all through out high school and college. I was strong but i was also flabby. I began to cycle heavy weeks with light weeks and i noticed a major difference.

HEAVY

Bench Press- 6,5,4,3,2,1 (Increase atleast 10lbs each time)
DB Incline - 4x 8 (Use weight that makes you struggle on the 6-7th reps)
DB Decline - 4x 8
Chest Flys - 4x 8
Alt. Ball Pushups - 4x 20 (Place a medicine ball under one hand do a
pushup roll ball to the other hand repeat)
finish with a burn out set of Reg. pushups

LIGHT

Bench Press- 1x 50 (Use weight that you can get 50x)
DB Incline - 1x 50
DB Decline - 1x 50
Chest Flys - 1x 50
(Repeat 1 more time then move to sets of 25 with slightly more weight)

Bench press- 1x 25
DB Incline - 1x 25
DB Decline - 1x 25
Chest Fyls - 1x 25
These are just chest workouts I add other exercise with these.

I alternate between these two workouts every 6 weeks. I hope this helps you.

RK19 · Post by **RK19** » Tue Jul 07, 2009 1:48 am

full body 3x a week (yes, that includes legs too.)

swanso5 · Post by **swanso5** » Wed Jul 08, 2009 5:18 pm

the only heavy thing you do is bench press so they are mostly all light to moderate weeks

www.uponlinetraining.com