Training routine while on Phera plex

[sonar1234]

Can you people help me out with this.

I plan to train hard 3 days a week on weights only.

Bench press, incline press, flyes for chest.

Behind neck press and dumbell press, rear delts for deltoids

Dips and close grip bench for triceps

Chins, close pulley rows, t bar rows for back

Leg press, leg curls and leg ext for legs ( i cannot squat due to back injury)

Barbell curls and smith curls for biceps

I need help on sets and reps to get has much muscle definition possible.

My diet is in check low glycemic and around 200g of protein i weight in at 195-200 pounds right now and am doing a diet to cut down on bodyfat.

So by this summer i should be around 185-190 pounds.

I want to burn has much fat has possible and build muscles.

Of course i will do some cardio but wont over do it either only stationnary bike 3 times a week for 20-30 minutes.

Also have the pre workout supplement AMP that i will use the days i train, will split cardio and weights so they wont be done on the same day.

Thanks for your help everyone.

[MartyMcFly]

Can you people help me out with this.

I plan to train hard 3 days a week on weights only.

Bench press, incline press, flyes for chest.

Behind neck press and dumbell press, rear delts for deltoids
Try some lateral raises too
Dips and close grip bench for triceps

Chins, close pulley rows, t bar rows for back

Leg press, leg curls and leg ext for legs ( i cannot squat due to back injury)

Barbell curls and smith curls for biceps

I need help on sets and reps to get has much muscle definition possible.

My diet is in check low glycemic and around 200g of protein i weight in at 195-200 pounds right now and am doing a diet to cut down on bodyfat.
[I]Eat more protein[/I]
So by this summer i should be around 185-190 pounds.

I want to burn has much fat has possible and build muscles.

Of course i will do some cardio but wont over do it either only stationnary bike 3 times a week for 20-30 minutes.

Also have the pre workout supplement AMP that i will use the days i train, will split cardio and weights so they wont be done on the same day.

Thanks for your help everyone.

Up that protein. I am cutting and eating ~250-275 grams aday and find it is almost too low. If you are doing phera plex you definately need to up the protein. Are you doing all these exercises at every workout? If not post your split. If you are split it up.

[sonar1234]

NO NO i will do a 3 day split

was thinking more in the way of

Chest, Delts and triceps

Back, biceps

and Legs Hams.

That will give me a full weeks rest between body parts

[MartyMcFly]

If you are just starting to workout or just coming back I would also not recommend Phera Plex. It is a steroid. You need to train natural first before thinking about this.

[MartyMcFly]

I am doing a similar split to you also except for the shoulders being done with legs. You can check it out it is in this forum. I have my sets and reps in there. After today My leg and shoulders will be in there. Just for some suggestions.

[sonar1234]

MartyMcFly thanks bro, no i dont plan on running phera plex right away.

I am coming back and will train at least one month or say, i add a 6 month layoff from weights due to back injury, pain has been there for 5 years.

Took the time to work on posture.

Will get a membership to the gym next week, and start with a fatburning program, i got some Stimulant X that works fine on cutting appetite and sugar cravings, i really wanna drop 10-15 pounds before starting anything meaning phera plex or creatine CCE.

Phera plex will be this summer.

Thanks for the info and i will surely look up your training program.