Thread: Help with Workout.....
04-01-2005, 07:47 PM #1
Help with Workout.....
26 years old - male
I have my cutting diet down and Im doing cardio 6-7 days a week in the morning on an empty stomach. Please take a look at my workout and let me know if i can change anything around to make faster gains.
My goal is to gain lean body mass.
chest = flat dumbell press, 4 sets 12,10,8,6
incline dumbell press 4 sets 12,10,8,6
cable flys 4 sets 12,10,8,6
Bi's = straight bar curl 4 sets 12,10,8,6
incline bench dumbell curl 4 sets 12,10,8,6
dumbell preacher curl 4 sets 12,10,8,6
forearms = curl machine 4 sets till failure
Legs = squat 4 sets 12,10,8,6
press 4 sets 12,10,8,6
leg curl machine 4 sets 12,10,8,6
seated calve raise 4 sets 12,10,8,6
Day 3 Rest
back = lat pulldown 4 sets 12,10,8,6
bentover dumbell row 3 set 4 sets 12,10,8
seated row machine 4 sets 12,10,8,6
Tri's = pushdowns 4 sets 12,10,8,6
nosebreakers (straight bar) 4 sets 12,10,8,6
overhead rope extensions 4 sets 12,10,8,6
bent over reverse fly 4 sets 12,10,8,6
shrug machine 4 sets 12,10,8,6
d-bell front raises 4 sets 12,10,8,6
side fly 4 sets 12,10,8,6
Day6 - rest
Day 7 - either start again with day 1 or another rest day
I try to do each set to failure and add weight to each set. please let me know what i can change - thanks.
p.s. abs are every other day in the a.m. with my cardio.
04-02-2005, 04:21 PM #2
bump for help
04-02-2005, 04:26 PM #3
Your workout looks ok. How does it work for you? What is your diet like? What are your goals?
04-02-2005, 11:27 PM #4
It looks ok. If you want to fasten your gains then go for higher weights. After eight reps, the trained muscle(s) should be much stressed. And take proper rest (I take about 2 minutes) between sets so that you can do the next set properly.
04-02-2005, 11:52 PM #5
i like your workouts man, good stuff...just read up on the diet crap, the lifting portion you seem to have down pat...just remember to throw in drop sets here and there, and always switch from dumbbells to barbells and vice versa every few weeks, keep surprising your body!
04-03-2005, 02:43 PM #6Originally Posted by RATM
Finally Back Into It....
I just started it about a week ago and im going to continue with the workout/diet for 1 month and check my progress at the end of the month.
04-03-2005, 03:16 PM #7
Why are you following a cutting diet of approximately 2000 kcals and trying to add lean mass? Your goals seem to be contradicting?
04-03-2005, 07:30 PM #8Originally Posted by Hypertrophy
Cant you build muscle while you are loosing BF?
04-04-2005, 08:12 AM #9
04-04-2005, 08:18 AM #10
Id be taking in the carbs in the morning IMO for your diet.
04-04-2005, 08:58 AM #11Originally Posted by Buff_Daddy
04-04-2005, 12:58 PM #12Originally Posted by needmorestrength
On training days its all pro/fat up until PWO. you think i should through in a carb earlier on training days?
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