Workout help

[Gioz]

Monday: Chest-calf

Incline Bench: 10-8-8-6 2 '
Crosses bench press: 4x10 1.30 '
Pek dek inclined: 3x12 1 '
Parallel: 3x10 1.30 '
Calf foot 12-12-10-10 1 '
Calf seated: 20-15-12-10 1 '

Tuesday: Quads

Squats: 4x10-12 2 '
Lunges: 4x10 1.30 '
Leg ex: 3x15 1 '

Wednesday: Shoulders-harnesses

Slow handlebars: 4x8-10 2 '
Lateral Raise + Raise 90: 4x12 1.30 '
Pull the chin: 2x6-8 1.30 '
Dumbbell shrugs: 3x15 1 '
Barbell shrugs: 3x12 1 '

Thursday: Arms

Curl E-Z + Parallel: 3x10 1.30 '
Dumbbell Curl 3x8 1 '
French press: 3x10-12 1 '
Pushdown + Hammer curl: 2x15

Friday: Lat-Femoral

Deadlift: 3x3 2 '
Lat machine forward: 4x10 1 '
Rower balance: 12-10-10-8 1.30 '
Low Pulley: 3x15 1 '
Leg curl: 5x10 1.30 '
Gt Deadlifts: 2x12 1.30 '

Cardio: daily 35minuti.

[Gioz]

Cardio exercise bike 60 minutes Monday-Wednesday
Cardio 40 \ 45 minutes running Saturday-Sunday.

Is someone there?

[reconjeep]

what are you looking for? you want to be strong or look good at the beach?
Now this is my opinion half the shit you’re doing is pointless. If you squat the right way below-parallel all those other leg workout things can be tossed out the window.
Like I said I don’t know what your goals are. Mine is to me as strong as I can be. I don’t want to be on a cover a mag.

here are some great lifts
Dead lift ( make sure you do this right)
Press
Push press
Squat
Front squat
Power clean
Bench incline bench.
Pull ups
Row

[Gioz]

My goal is to define / lose weight .. my exercises are perfect ... I already showed video Why do not you like the ride?

[digsy1983]

My goal is to define / lose weight .. my exercises are perfect ... I already showed video Why do not you like the ride?

Why are you asking for help then?

Look into hypertrophy and see if you feel you could follow the guidance and incorporate it into your workout time.

[Gioz]

I can paste the article?

[digsy1983]

If you click on 'reply with quote' found under the post you want to reply to, you reply directly to that post with the quote included.

Where are you from gioz? Just your English seems a bit broken.

[Gioz]

italian... i use translator

[digsy1983]

Ok mate. No problem.