I,ll give a quick back drop on me
about 2 years ago i started on my weight training( alone) no real help other then sites like this. ( thanks to all those that do help )
I was 320 lbs with at lest a 50% body fat. with lots of work in the gym and diet control i,m now down to 210lbs
i was working out 5 days a week with a program i designed myself ( from lots of articles and from my life style ) i believe i have run that work out to its limits… I also did a small cycle about 6 months ago, got some results but like i said i,m about run its course and i dont plan on another cycle for some time… want to see what i can do with my new program…
I,m 42 and will bump my work to 6 days… hitting each body part two times a week ( old program was 1 body part per work out doing 5 sets of 8 reps ) with at lest 8 targeted movments
I,ll post my new one and i,m hoping for some feed back…
ie… were you would change things, add or remove…
Now keep in mind this is not some new style or work out plan… i just tweeked things i think i need to address…
goals are lose spare tire (about 20lbs)
gain chest and leg size
gain strength
so here it is
6 day work out ( start date March 23rd end date May 9th )
Day 1 Chest/Triceps/Forarm
Incline DB Press
DB Flies
Flat Bench
Bar Push downs
cable Curls
Dips
Hammer Curls
Wrist Curls
Reverse FA Curls
Day 2 Back/Shoulders/Biceps
Dead Lift
Cable Row
DB rows
Military BB Press
Seated DB Press
Laterals Front/Side
Easy Bar Curl
Preacher Curl
DB curl
Day 3 Legs/Abs
Squats
Leg Press
Leg extention
Leg Curls
Seated Calve raises
Lunges (Side)
Cable Crunches
Leg raises
Day 4 Chest/Triceps/Forarm
DB Flat Bench Press
Incline Bench
Cable Flies
Hammer Press
Skull Crushers
Over head press
Cable pushdown
Hammer Curls
Wrist Curls
Reverser FA Curls
Day 5 Back/Shoulders/Biceps
Bent over rows
Cable PullDown
Shrugs/farmers walk
Seated Military Press
Arnold Press
Laterals Back
Cable Easy Bar Curl
One arm Cable Curl
Straight Bar Curl
Day 6 Legs/Abs
Squats
Standing Calve Raises
Leg Press
Leg extention
Leg Curls
Seated Calve raises
Roman dead lifts
Cable Crunches
Leg raises
Sit ups
5 sets of 8 to 12 reps. (first 2 sets are warm up sets with 12 to 20 reps)
Warm up 5 min run
Cardio will be done at the end of every workout 15 to 20 min ( run/stairs/ski )