I have been off the gym for a year now. Before that, I have already been training for 2 years. Right now I’ve stored alot of fat in my body that I want to shed off especially the love handles. I just joined a gym again and have been doing this program for almost a week now. My goals are to become lean and firm but not lose muscle mass since I need to get back to fighting form. I also really want to have those 6-pack abs!
I’m not really strict on my diet since I’m working and can’t cook all the time but I avoid fats, red meats, and unnecessary carbs. I eat fried food once and awhile but I take alot of fruits like bananas and apples, milk and take a multivitamin. I do cardio under HIIT for 3 times a week, ab work every other day. I stand 5’6, weight 160 lbs. I have 20%-22% body fat that I need to lose. My target weight is 140-145 lbs.
I hope the experts here could give some feedback and advice. Here is my program:
DAY 1
Chest:
Incline Dumbell Press - 2 x 15
Seated Pec Dec Flye - 2 x 15
rest 60 secs.
Shoulder:
Dumbell Lateral Raise - 2 x 15
Reverse Pec Dec Fly - 2 x 15
rest 60 secs.
Back:
Lat Pulldown - 2 x 15
Seated Row - 2 x 15
rest 60 secs.
DAY 2
Superset 1:
Dumbell Bicep Curl - 3 x 15
Dumbell Tricep Kickback - 3 x 15
rest 60 secs.
Superset 2:
Rope Tricep Pulldown - 3 x 15
Rope Hammer Curl - 3 x 15
rest 60 secs.
DAY 3
Legs:
Hack Squat - 3 x 10
Leg Extension - 3 x 10
Prone Hamstring Curl - 3 x 10
rest 60 secs.
I’m changing the way I eat right now. Instead of using vegetable oil for my fried food, I use olive oil or unsalted butter as a replacement. Believe me I try to minimize eating fried food as much as I can but it’s quite hard due to work and time constraints.
I’ve also realized that my program is a bit too light for me and that I could take in more sets. Starting next week which is my 3rd week of working out, I’ll try to add sets to my workout instead of having to superset since I dedicate some days for cardio anyway.
So instead of doing chest, shoulders and back in 1 day, I’ll try to split it by doing chest/triceps on day 1, back/biceps on day 2, and shoulders/legs on day 3 doing 12 sets of the bigger muscle and 8 sets of the smaller muscle.
Here is the program:
DAY 1
Chest
25 Pushups
Incline Barbell Press - 8 x 12-15
Seated Pec Dec Flye - 4 x 12-15
Triceps:
Lying Tricep Extension - 4 x 15
Rope Tricep Pulldown - 4 x 15
DAY 2
Back:
Lat Pulldown - 8 x 12-15
Seated Row - 4 x 12-15
Pullups
Biceps:
Barbell Bicep Curl - 4 x 15
Rope Hammer Curl - 4 x 15
DAY 3:
Legs:
Full Squat - 8 x 15
Hamstring Curl - 4 x 15
Shoulders:
Arnold Dumbell Press - 8 x 15
Lateral Press - 4 x 15
Just to give you an update, I’m already down to 154 pounds and I’m nearing the end of my 3rd week. Hopefully I’ll be meeting my desired weight goal in 5 weeks.
I’ve uped my cardio HIIT progression to 10 intervals doing 2 minutes of 80% my max then 1 minute walk/brisk walk.
As for my weight training goes, I’ve stuck to the 2nd program I’ve posted.
[quote]DaWarrior wrote:
I’m changing the way I eat right now. Instead of using vegetable oil for my fried food, I use olive oil or unsalted butter as a replacement. Believe me I try to minimize eating fried food as much as I can but it’s quite hard due to work and time constraints.
chomp[/quote]
If you heat up EVO it will be a waste of money. By heating up EVO you destroy the fun stuff in it. EVO is meant to be drizzled on your vegetables and salads or your girlfriend.