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Sup guys. Im going to do a cycle consisting of fina/prop/test/eq and i wanna build 15lbs of lean mass and drop like 3 percent bodyfat. I need a good workout routine, since i always bulked and kinda new to this lean mass work outs. If any experts here can help me out, an effective routine will be appreciated. Tahnx
come on dudes! help me out here!
bros....please
this is what i do right now...
monday- chest
flat bench(bar) 10x135lb, 8x235lb, 6x245lb, 4x255lb(squeeze at the top)
Incline bench (dumbells) 10x45lb, 10x70lb, 6x75lb, 4x80lb(squeeze at the top)
Peck Deck 10x155lb, 8x165lb, 6x180lb (Squeeze at the top)
Cable cross 10x80lb, 8x90lb, 6x 110lb(squeeze the shit out of it)
Tuesday- Back
Wide grip pull ups- 10xregular, 8x with 25lbs plate hanging on my waist,
6x with 35lb plate hanging on my waist
Lat pull down 10x 70, 10x160, 8x170, 6x190
Wide grip rows- 10x90, 10x150, 8x160, 6x180
Dumbells 8x70, 6x90, 6x100(with spot)
Reverse sit ups 10x15, 10x15(holding 25lbs plate), and again
Wednesday- shoulders
Barbell shoulder press- 10x45 ,10x95, 8x115, 6x135
and i dunno what other exercies are called but they work really good.
Thursday- rest
Friday- Arms
Biceps
Dumbell curls- 10x20, 8x45, 6x50, 4x55
Barbell curls- 10x50, 8x80, 6x90, 4x100
Hammer curls (dumbells) 10x25, 8x35, 6x40
Reverse curls(cable)- 10x80, 8x100, 6x110, 4x120
Triceps
Skull crushers 10x45, 8x70, 8x80, 6x90
Isolation- 10x35, 10x50, 8x55, 6x60
and other exercises i dunno know the names.
Saturday- legs
Squats- 10x135, 8x225, 6x235, 4x245
Leg press- 10x4 plates, 10x6plates, 8x12 plates, 6x14plates
Leg extention 10x100, 8x130, 6x140, 6x140
Hamstring curls- 10x70, 10x110, 8x120, 6x130, 4x150
Seated hamstring curls- 10x165, 8x180, 9x190,10x200
Calfs
i dont know the names for the exercies but i do alot of calves
help?
my suggestion
monday----chest/shoulders
teusday----back/traps
wednesday--off
thursday---arms--bis/tris
friday---legs
saturday---off
sunday---off
if you were trying for only size i would say 3 days per week---your exercises look good
im trying to lose some bodyfat and gain 15lbs of muscle.
hard to lose fat and gain 15lbs at the same time bro.If my memory serves me right you did not have to lose very much bf do you?
Try BK's workout .It;s awesome .I find that i get better developement when i do sets of 10 .i dont like rep range of 4 ,it's too low and risks injury.
I do 4 sets of 10 for a total of 40 and then i increase the weight when i hit 40 reps .I have gained more lbs and strenght this way then the pyramid but that 's me.
Just change things around once in a while ,change is good . you can also add one principle every workout .
try the flys instead of the pec deck they give you more of a stretch
every thing looks pretty good ,if you want to lean out just watch your diet and do cardio thats all .
good luck bro
here's BigKev's routine....
Day 1-chest
Flat barbell bench press-4 sets, 2-5-8-10 reps
Incline dumbbell press-4 sets, 6-8-12-12 reps
Pec deck-3 sets, 10-16 reps
Incline machine press-3 sets, 8-12 reps
Cable crossovers-3 sets, 12-20 reps
Day 2-back
Bent barbell rows-4 sets, 6-8-10-12 reps
Hammer strength pulldowns-4 sets, 8-10-12-12 reps
Low pulley rows-4 sets, 10-12-12-15 reps
Pulldowns with narrow v-bar-3 sets, 10-10-12 reps
Day 3-shoulders
Barbell shoulder press-4 sets, 4-6-8-10 reps
Side laterals-4 sets, 8-10-10-12 reps
Rear delt machine-4 sets, 8-10-10-12 reps
Shrugs- 4 sets, 12-20, reps
Side lateral machine-3 sets, 12-15-20 reps
Day 4-arms(superset tris and bis)
Straight barbell curl-4 sets, 4-6-8-10 reps
Scull crushers-4 sets, 4-6-8-10 reps
Dumbellcurls-3 sets, 8-10-10-12 reps
Cable pressdowns-3 sets, 8-10-10-12 reps
Day 5-legs
Barbell squat- 5 sets, 2-4-6-8-10 reps
Leg extentions-4 sets, 8-10-12-12 reps
Hack squats-4 sets, 8-10-10-12 reps
Hamstrings
Stiffleg deadlifts-4 sets, 8-10-10-12 reps
Lying leg curls- 4 sets 10-10-12-12 reps
Calves
Seated raises-4 sets, 6-8-10-12 reps
Standing raises-8-10-12-15 reps
All sets are to ABSOLUTE MUSCLE FAILURE!!!
Abs should be done twice a week.
Eat 3000-4000 calories a day
thank you so much dudes! i appreciate this. i will do bks workout and watch my diet and do cardio. thanx!
i have one question. i see his reps go from 2-4-6-8-10. do i go from heaviest to lightest?
yes, also those sets dont include warm up..this way u can sorta test ur max each workout instead of working up to it when ur already burned out.
i guess im the only person who does 4 exercises on bi's huh..a total of 12 sets, but my arms just GROW..i dunno =\
I usually just do 6 sets on tri's tho