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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.
 
Seems good to me - and if you are seeing results then you are obviously doing the right thing!

Are you happy with your progress?

Whats your diet like?

Ahh, mostly compound movements - you sir are a smart man! Even moreso as you don't neglect your legs!

what cardio (if any) are you doing apart from those days?
 
Progress has been ok, a little slow but of course ive just started working out and most of my weights are piss weak, my mate is always doggin it so ive got no spotting partner.

Diet wise i need to do alot more research, ive been eating alot of protein foods such as tuna and red meat and cutting down on carbs

The only cardio i do is, 10-20min jog on the treadmill, 10 min on bike and sometimes i do step machine
 
My suggestion is if you've been doing the same exercises for three months it's time to change them. It's good to do different things every month or two. That way you're hitting muscles at different angles, using stabilisers more/less etc. I'm always sorest after I do a new routine as opposed to an older one.
 
My suggestion is if you've been doing the same exercises for three months it's time to change them. It's good to do different things every month or two. That way you're hitting muscles at different angles, using stabilisers more/less etc. I'm always sorest after I do a new routine as opposed to an older one.
....and keeps the muscles guessing...right? ?
 
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