C
cammy
Guest
This is what ive been doing for the past 3 months and results are starting to show.
my main goal is to remove alot of body fat and tone up all the major muscle groups.
My height is 6 foot
weight 86 kg
age 21
Monday - Chest & Triceps
Tuesday - Legs
Thursday - Shoulders
Friday - Back & Biceps
Chest
Flat Bench Press 4 sets
Incline Smith Press 4 sets
Dumbell Flyes 2 sets
Back
Deadlift 3 sets
Lat Pulldown 3 sets
Seated Cable Row 2 sets
Biceps
Standing Barbell Curls 3 sets
Seated bar Curls 3 sets
Seated power machine 3 sets
Triceps
Tricep Press down 2 sets
Dips 2 sets
Cable Machine 2 sets
Legs
Squats 4 sets
Leg Extension 2 sets
Leg Curl 2 sets
Shoulders
Seated Military Press (with dumbells) 4 sets
Lateral Raises 3 sets
Shrugs 3 sets
After every workout i do warmdown with some situps and at least 10 min jog never fail, each set i do is around 10 reps depending on weight
like to hear some feedback.
my main goal is to remove alot of body fat and tone up all the major muscle groups.
My height is 6 foot
weight 86 kg
age 21
Monday - Chest & Triceps
Tuesday - Legs
Thursday - Shoulders
Friday - Back & Biceps
Chest
Flat Bench Press 4 sets
Incline Smith Press 4 sets
Dumbell Flyes 2 sets
Back
Deadlift 3 sets
Lat Pulldown 3 sets
Seated Cable Row 2 sets
Biceps
Standing Barbell Curls 3 sets
Seated bar Curls 3 sets
Seated power machine 3 sets
Triceps
Tricep Press down 2 sets
Dips 2 sets
Cable Machine 2 sets
Legs
Squats 4 sets
Leg Extension 2 sets
Leg Curl 2 sets
Shoulders
Seated Military Press (with dumbells) 4 sets
Lateral Raises 3 sets
Shrugs 3 sets
After every workout i do warmdown with some situps and at least 10 min jog never fail, each set i do is around 10 reps depending on weight
like to hear some feedback.