Routine To lose fat

[feurion]

Age, Bodyweight/fat
30 79 20%

Training Experience
2 years on 1 year off

Goals
get back in shape n lose fat

Existing/Previous Injuries
Herniated Disc L3-L4 .but its been a year since the injury and dere is some twitching in the legs but no pain in the back .

Ergogenic Aids
Glut-amine


Monday Back n legs

One-Arm Dumbbell Row
Seated Cable Rows

Leg Extensions
Leg Press
Seated Calf Raise/Standing Calf Raises


Tuesday Chest and Shoulders

Butterfly
CableCrossover
InclineDumblePress

Smith Machine Overhead Shoulder Press
One-Arm Side Laterals
Front Two-Dumbbell Raise


Wednesday Arms

EZ-Bar Curl
Concentration Curls
Alternate Hammer Curl

Triceps Pushdown - Rope
Weighted Bench Dip
Standing Dumbbell Triceps Extension

Thursday Lats and Abs

Underhand Cable Pulldowns
Wide-Grip Lat Pulldown


Decline Crunch
Rope Crunch

Friday Cardio

[feurion]

bump

[MuscleInk]

What's your nutrition plan? That more than anything else will greatly influence reduction in bf.

Cardio once a week? For how long? That's hardly enough. Are you planning fasted cardio or HIIT?

[feurion]

im doing cardio every morning 10 min HIIT n den 20 min Regular
my diet http://forums.steroid.com/showthread...s#.UCivUKCcVCA

[baseline_9]

If you want a routine that will work check this out... Its an old program I put together based on a layne Norton training system.... You may not make as much progress but if you hit your calories good you will loose fat and maintain your LBM

http://forums.steroid.com/showthread...r#.UCk4JJ2PV8I