hi guys. i desided to stop shot put mainly to lose some weight an have a better body. im 16 and 240 lbs with some fat. i was doing until now 1.5 year of shot put. i decided to stop because of a rejection of a girl :P. and to have a fitness body
my lifts are:
squat 140 kg x2
deadlift 170 kg x1
bench 80 kg x1
i decided to go on with ronnies routine that is a 6 day
Monday
Back
Deadlifts, 4 sets â?? 6-12 reps
Barbell rows, 3 sets â?? 10-12 reps
One-arm dumbbell rows, 3 sets 10-12 reps
lat pulldowns 3x10
Shoulders
Military presses, 4 sets â?? 5-12 reps
side shoulder raise 3x10
Tuesday
Legs
Squats, 5-6 sets â?? 2-12 reps
Leg presses, 4 sets â?? 12 reps
Stiff-leg deadlifts, 3 sets â?? 12 reps
Seated hamstring curls, 3 sets â?? 12 reps
calves 3x12
Wednesday
Chest
Bench press, 5 sets â?? 3-12 reps
Incline barbell press, 3 sets â?? 5-12 reps
Flat bench dumbbell press, 3 sets â?? 12 reps
Flat bench flyes, 4 sets â?? 12 reps
Triceps
skullcrushers 3x10
french pressess, 4 sets â?? 12 reps
Close-grip bench press, 4 sets â?? 12 reps
Thursday
Back Barbell rows, 5 sets â?? 10 â?? 12 reps
Lat machine pulldowns, 3 sets â?? 10 â?? 12 reps
Front lat pulldowns, 3 sets â?? 10 â?? 12 reps
Biceps
Machine curls, 3 sets â?? 12 reps
(superset with)
Standing cable curls, 4 sets â?? 12 reps
Shoulders
Seated dumbbell press, 4 sets â?? 12 reps
Front lateral dumbbell raises, 3 sets â?? 8 â?? 25 reps
side lateral raises 3x10
Friday
Legs
Leg extensions, 4 sets â?? 12 reps
leg press 5x12 reps
Standing leg curls, 3 sets â?? 12 â?? 15 reps
Lying leg curls, 4 sets â?? 12 reps
Saturday
Chest
Incline dumbbell press, 4 sets â?? 12 reps
crossover 3x12
Incline dumbbell flyes, 3 sets â?? 12 reps
Decline dumbbell press, 3 sets â?? 12 reps
Triceps
Skullcrushers, 4 sets â?? 12 reps
(superset with)
Machine pressdown dips, 4 sets â?? 12 reps
(superset with)
Seated tricep extensions, 4 sets â?? 12 reps
i recover fast.