Printable View
This may be a dumb question, but i'll go ahead and ask:
Are there certain excerises that are more effiecient than others if your goal is fat loss/lean muscle gain? (ie. Flatbench is better than dumbbell presses, etc.etc) If so, I could use some help in learning what works better and so forth...
I am currently going to the gym 5 days a week and am trying to put together a decent workout plan. any helpful tips is greatl appreciated.
Thanks!!!
:afro:
Well to really lose weight, you need to focus on your diet first, cardio second then a solid lifting program.
Here is a 5 day split i use. EVERYONE has a different split.
Mine is not amy more correct than anyone elses.
so really, just pick one you think you will like and go with it.
what level are you at now? whats your stats? BF%, ect
Day 1-arms (superset)
Preacher curl wide grip 4 sets, 12 reps
Concentration Curls 4 sets, 12 reps
Standing tri Pull downs 4 sets, 12 reps
Overhead extension 4 sets, 12 reps
Ab routine
Day 2-Chest
Incline Barbells 4 sets, 12 reps
Flat bench press 4 sets, 12 reps
Pec deck 4 sets, 12 reps
Decline machine 4 sets, 12 reps
Cable crossovers 4 sets, 12 reps
Day 3-legs
Squats 4 sets, 12 reps
Hack Squats 4 sets, 12 reps
Leg extensions 4 sets, 12 reps
Lying leg curls 4 sets, 12 reps
Calves Standing 4 sets, 12 reps
Seated calves 4 sets, 12 reps
Ab routine
Day 4-shoulders
Seated Military press 4 sets, 12 reps
Lat raises 4 sets, 12 reps
Front Dumbbell raises 4 sets, 12 reps
Shrugs 4 sets, 12 reps
Day 5-Back
Pullovers 4 sets, 12 reps
Hammer pull downs 4 sets, 12 reps
Bend over row 4 sets, 12 reps
Cable row 4 sets, 12 reps
Ab routine
the higher rep ranges help with fat loss as was stated above, in addition:
I've found that limiting my rest on leg days (as it is always the highest intensity workout for me) I add to the stabilization of my HR at a higher range rather than having it peak and decline, peak and decline over and over throught the workout ...... things like this can help as well, however it all begins with diet and actually doing the cardio work in order to achieve it ........
I like to lose fat as fast as possible so I do this. I lift 3 days per week(mon, wed, fri) using compound movements only at pretty high reps(12 to 20). I do AM low intensity cardio 5 days per week. On the tues/thur
evenings instead of lifting I do HIIT cardio for 20 min, kinda like the BFL cardio. Also for about the last 3-4 weeks I will add in 20 min of moderate intensity cardio after I lift. On sat/sun I rest. I keep my protien at .8-1g per pound of bodyweight/day, I take in 3-5 tblspns of flaxseed oil per day, and I make up the rest of my cals in carbs(usually 100-170gs. per day)