Hey guy's I have a few questions about a new lifting regiment. My overall goal is to drop bf% and tone-up a bit. I would consider my body type to be an endomorph. Im looking strictly for a resistance training program, ie. what types of excercises, how many reps for toning, ect. 1. Anyone have any suggestions for a 12 program? 2. I'm essentially looking for something different than what im doing now which is Monday/Upper Body Wed/Lower Body Friday/Upper Body Sat/Chest/Abs I want to work on toning lower stomach & inner/ lower chest. I also want to build some upper body mass. Any suggestions would be appreciated, any good workouts in the article section on this site anyone has had good results from? Any personal workouts you wouldnt mind sharing? Thanks for your help guys, I kind of wrote this in a hurry and probably left some stuff out let me know if you have any questions. __________________ It's easy to brag about your accomplishments, but can you step forward and admit your failures? Here is a sample Diet/excercise regiment someone gave me sort of the format I'm looking for not neccesarily this in particular just the outlay ie. what meals to eat at what time of day & what excercises to do on which particular day amount of reps ect. Thanks again folks I appreciate the help. D I E T Protein / Carbs / Fat / Total Calories: Meal 1: 7:00am 2 Large Whole Egg 12/2/10/140 1/2 Cup Broccoli 1/3/0/15 1 Cup Green Beans 1/4/0/20 1 Glutamine Capsule 1 Multivitamin/Mineral Total: 14/9/10/160 Meal 2: 10:00am 1 Cups Skim Milk 9/12/0/80 7 Oz Yam 3/35/0/150 Total: 12/47/0/230 Meal 3: 1:00pm 6 Oz Boneless Skinless Chicken Breast 36/0/0/ 160 2 Cups Skim Milk 18/24/0/160 1 Tbsp EVOO 0/0/5/45 Total: 54/24/12.5/415 Meal 4: 4:00pm 6 Oz 100% Lean Ground Beef 53/0/0/206 1/2 Cup Brown Rice: 8/68/3/320 [Should I find a better brown rice?] 1/2 Cup Tomato Sauce/Juice 2/5/0/30 1 Glutamine Capsule Total: 63/73/17/556 Meal 5: 7:00pm (Pre-Workout) Myofusion Protein Shake (2 Scoops Myo + 1 cup milk) 59/22/6/374 5g of Creatine mixed into shake 1/4 Cup Liquid Egg Whites 7/0/0/30 [Added to Shake] 1/4 Cup Organic Rolled Oats 8/33.5/3.2/192 Total: 74/55.5/9.2/566 8:00 -9:00 Workout, 9:00 -9:30 CARDIO Meal 6: 9:30pm (Post Workout) Myofusion Protein Shake (2 Scoops Myo + 1 cup milk) 59/22/6/374 1/4 Cup Organic Rolled Oats 8/33.5/3.2/192 1/4 Cup Liquid Egg Whites 7/0/0/30 [Added to Shake] Total: 74/55.5/9.2/566 Meal 7: 11:00pm 1 Scoop MuscleMilk 100% Casein [Mixed with Water] : 25/2/0.5/110 Total: 24/3/1/120 Grand Totals: 315 / 267 / 43.4 / 2065 WORKOUT REGIME Monday –Chest + Calfs 5 sets dumbbell bench press 5 sets barbell incline bench press 5 sets dumbbell flys 3 sets pec deck 4 sets donkey calf raises 4 sets lying calf raises Tuesday –Back + Abs + Obliques 5 sets Deadlifts 5 Sets Pull-Ups (Reps = Until Fail) 4 sets seated rows 4 sets wide grip lat pull-downs 3 sets T-bar rows 3 sets oblique crunches 3 Sets Incline Crunches 3 Sets Hanging Leg Raises Wednesday –Biceps + Triceps 5 sets barbell curls 5 sets incline seated dumbbell curls 4 sets preacher curls 4 sets hammer curls 5 sets seated dumbbell extensions 4 sets close grip bench press 4 Sets Skullcrusher THURSDAY –Quads + Hams + Calfs 5 sets squats 5 sets leg press 5 sets of leg extensions 5 sets lying hamstring curls 4 Sets Standing Calf Raises (12 Reps) Friday –Shoulders + Abs + Obliques 5 sets dumbbell shoulder press 5 sets lateral delt raises 3 sets Sitting Row 3 sets front delt raises 3 sets rear delt face pulls 3 sets Knee Ups 3 sets oblique crunches Saturday Strictly Cardio -45 Minutes. Sunday -Day Off __________________ It's easy to brag about your accomplishments, but can you step forward and admit your failures? Sorry about the format errors
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