Ok so this is my first time posting a workout routine on here so go easy on me haha. Im also going to post up some pics of myself here right after i post this.
24 yrs old
189 lbs the electronis scale says 26% BF but it says something different every time i step on it so i dont trust it :/
day 1 Bis/Tris/Calves
Alternate DB curls-3-4 Sets x 8-12 Reps
Machine preacher curls-3 Sets x 8-12 Reps
E-Z Bar curls-7 Sets x 8-12 (30 secs between sets)
Close-grip bench press 3-4 x 8-12
Overhead cable extension 3-4 x 8-12
rope pulldowns 7 x 8-12
Standing calf raise 4 x 10-12
Seated calf raise 4 x 15-20
Leg press or calf sled raise 7 x 10-12
day 2 Legs
Leg extensions 3-4 x 8-15
Squats 4 x 8-12
Hack squat or leg press 3 x 8-15
Leg extension or leg press 7 x 8-15
day 3 rest
day 4 Chest/Tris
Incline dumbbell press 3-4 x 8-12
Incline dumbbell flye 3 x 8-12
Flat Hammer or dumbbell press 3 x 8-12
Pec deck or cable crossover 7 x 8-12
Tris are same as above
day 5 back
Reverse-grip pulldowns 3 x 12-15
Low cable row or 1-arm dumbbell row 3 x 8-12
Neutral-grip chin-ups 3 x failure
Hammer Strength row 7 x 8-12
(thinking i should add deadlifts in here but to be honest i was never shown how to do them right and didnt like them)
day 6 Shoulders/Bis
Seated dumbbell press 4 x 8-12
Barbell or dumbbell front raise 3 x 8-12
Dumbbell lateral raise 3 x 8-12
Lateral raise machine 7 x 8-12
Bis are same as above
day 7 rest
The workouts change up so i dont get bored but the sets and reps are the same. Iwas thinking about skipping legs all together since my legs r actually in good shape (prolly the only part of me haha) and i want to focus mostly on cardio and loosing BF. Good idea or bad idea??? I also wanted to ask which cardio routine is best for burning body fat? HIIT, LISS, or Intervals? or even a mix of them all? My cardio will be done after my workouts except on leg day, maybe go in the AM.
My goal is to loose body fat without loosing the muscle i have, also as you can see i hit arms twice because thats the area that is lacking most. Thank you for any advice you can give![]()