NP... Now we're all different but I'm sure we can always help shake things up so your body doesn't adapt to the same routine! So your goal is to lose BF but slowly add muscle(LBM)?
YES But not to bulk
correct as I see your rep range is above 15, right? I see your doing a whole body routine... Where's your leg ex's or do you get plenty biking
perhaps but would like to add more lower (do you really ride horses)
nope. used to? I know that's w/o lol
So in bold your doing chest presses(BB bench press), then a fly... Great! Best compound movements to utilize!
good In your case how your doing your compound movements first is good!
Example Upper
Chest
-BB Bench press(utilize both incline and flat bench) so you could switch back and forth and even flip flop your flys first then press(you won't be as strong on your pressing but your doing the same damage with a lighter weight) with less risk of injury!
- fly - if you start on a flat bench for pressing go to incline for flys and vice versa to keep your body guessing(same concept w/all BPs - try to keep flip flopping each session - don't be scared to change it up
OKAY
Back - so ^push into a pulling movement
-Pull-ups
-BB bent over rows(great movement - a staple) imho
and I love these
Delts
-BB Military press -
standing or seated in fine - you can rotate if possibile
interesting and never thought of this Also(can alternate w/DBs, too)
-side Lateral raises(this will hit your caps - medial delts) - again both can be preformed standing/or seated - don't use momentum
okie dokie
-Rev flies w/a cable or DBs/or facing an incline bench using DBs(elbows out at 90*) b/c if preformed in a neutral grip position your hitting your lats again - no need since you hit those w/back
ARMS
Biceps
-Any kind of curls -- Hammers/Alternating DB
w/twist at top of contraction 'goose necking'/cable curls w/straight bar or EZ bar attachment
interesting to twist
Triceps
- cable pushdowns/lying DB ext(palms facing) or across body/if you want thicker tris CG(close grip) bench press and it'll surely help you shift more weight on BB chest press in time(if that's a goal)/rev grip pushdowns(palms up)/DB kickbacks(w/a twist palm up)
/push-ups are great too (I keep forgetting to add my push-ups to my "done" list) but why wouldn't push-ups be in the first line up? Seems to me a compound movement? but obviously not since down the list. Hope I'm making sense
So I hope this makes sense! Plus, you can use more ex's to hit the muscle at different angles by flip flopping them each session - keep your body guessing
WILL DO
Let me know how it works out, and if you like this approach... Obviously your not going to do all these in one session
so implement them and go by how your body feels(anything that causes pain... Stop ASAP and switch to a different exercise!
no kidding!!
Ask me or anyone following here any questions you may have - we are all different and what some people respond to others may not... I hope I gave you enough ex's to choose from and that you like and that they work!
me too!
Just note this is one of many splits that can work - if you want to change the sequence around play with it, also... Chest/bis/delts/back/tris(if splitting your arms up) I've always liked to work my arms(bis/tris together) but some do some do not - sky's the limit! Best!
Nach
Originally Posted by NACH3
NP... Now we're all different but I'm sure we can always help shake things up so your body doesn't adapt to the same routine! So your goal is to lose BF but slowly add muscle(LBM)? YES But not to bulk correct as I see your rep range is above 15, right? I see your doing a whole body routine... Where's your leg ex's or do you get plenty biking perhaps but would like to add more lower (do you really ride horses) nope. used to? I know that's w/o lol
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