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[Natan]

Hi

I just finished loosing 2 kilos of fat and I'm now at 10% bodyfat (68kgs body weight)...thanks greatly to the help recieved in these kind of forums

My new goal is to start building muscle, i would apreciate any tips.
My weakest spots are my core/trunk/lower back muscles

This is my workout for the next 4 weeks (focus on shoulders and core)


Monday: Chest + Triceps + abs
4 sets of 6 - 10

BB Flat Bench Close Grip
Inclined Bench Flyes
Inclined Bench Triceps Extension
Dips
abs (10 minutes workout)


Tuesday: Legs (3 sets of 6 - 10 each)

Squat
BB Lunge
Stiff DL
Rocking Calves
abs (15 minutes workout)


Thursday:Back + biceps
4 sets of 6-10 each

Pull Ups
T-Bar Row
Chin Ups
Reverse Curls
Gorilla Chins
abs (10 minutes workout)


Friday:Shoulders
4 sets of 6 - 10 each

Front Barbell Deltoid Raises
Lying Rear Deltoid Raises
Upright Barbell Deltoid Rows
Rotator Cuffs
abs (15 minutes workout)

I'm not sure if I sould be doing any cardio at all?

Thanks in advance for any help

[swanso5]

- if core, trunk and lower back are your weak spots than they should be trained first thing monday when energy will be highest

Monday: Chest + Triceps + abs
4 sets of 6 - 10

BB Flat Bench Close Grip...regular grip will be better and allow more wt
Inclined Bench Flyes...take out not enough wt can be used to build muscle and replace with drop set push ups starting on floor to failure, than move to a knee ht to f than waist ht bench to f x 2 - 3 rounds
Inclined Bench Triceps Extension...same repalce with
Dips...i wouldn't do these but rather bodyweight tricep extensions, tiger bend push ups or proper diamond grip push ups
abs (10 minutes workout)


Tuesday: Legs (3 sets of 6 - 10 each)

Squat
BB Lunge
Stiff DL
Rocking Calves
abs (15 minutes workout)


Thursday:Back + biceps
4 sets of 6-10 each

Pull Ups...add wt if you can do more than 10 reps/set
T-Bar Row
Chin Ups...don't need these if doing pull ups and if doing fiorst one's properly you won;t get amny of these anyway
Reverse Curls
Gorilla Chins...what??? probably take out if they're another chin varaitions but i like your style of thinking
abs (10 minutes workout)


Friday:Shoulders
4 sets of 6 - 10 each

Front Barbell Deltoid Raises...replace with hang clean push press
Lying Rear Deltoid Raises...replace with face pulls
Upright Barbell Deltoid Rows...never ever do these
Rotator Cuffs..do first as a warm up...also do on chest day too
abs (15 minutes workout)

the amount of cardio you'll need to do will depend on your diet...as your going for muscle you'll be eating more so maybe 2 interval sessions a week will do the trick to keep on top of things

- could probably combine back and delts into 1 day and maybe do another leg day

[Natan]

Hi Swanso5

First I wanted to thank you for the full body workout you gave me a month ago in another forum....it was very helpful, combined with a 2000 cals a day I lost 2 kilos in 4 weeks and my abs are finally exposed!. Is not a six-pack bcos I had never worked abs before but Im trying to correct that....anyhow your workout did wonders for me,,,I didnt even neeed much cardio!

Back to the present routine:

Monday: i will do abs first as u recomended....but what does this mean?: "knee ht to f than waist ht bench to f x 2 - 3 rounds "...and what should I replace the triceps extension with??

Thursday: I wish I could add weight to my pull-ups...in fact I can only do 4 sets of 4 pull-ups!...another of my weak spots.
I was doing chin-ups on the same day because of my poor hanging time and poor pull-ups... I thought I needed to keep the chin-ups in order to help me gain hanging time?...which is why i included gorilla chins (abs) but in fact I couldn't do them bcos I just don't have the strength yet, so I'm taking those gorillas out of my routine anyway.

Friday: Upright Barbell Deltoid Rows...what's wrong with them?...are they dangerous?

I'm thinking of doing 8-10 mins cardio after wights (4 times a week) and hope it is ok

About the diet...I was eating 2000 cals and loosing a pound a week....so i have increased to 2800 cals whilst I'm building muscle...is that right?...should i increase?...mind u I put on fat easily and is all of it aorund my tummy and lower back

Many thanks for your help

[swanso5]

- love hearing that kind of stuff ecspecially the no cardio thing...can you post the program i gave you?
- i wouldn't have said do abs first...the sets and reps you oput there are for push ups...do 1 set on the floor for as many as u can than immediately go to a bench about knee ht and do push ups again for as many as u can than immediately go to a wasit ht bench and do the same...count the total amount of reps you do for the 3 sets...rest 1min and repeat trying to reach the same total
- replace tricep extensions with diamond push ups (search and do from knees if you need to)
- try 10 sets of 3 pull ups instead or 5 x 3 increasing 1 set each week
- don't worry about he gorilla chins
- potentially dangerous yes, stick to lateral raise variations
- cardio ok if you want to do it
- only increase to 2500 for starters and then increase in 100cal increements if not gaining until you are
- if u gain fat easily maybe start at 250 extra cal's and work up in 100cal increments

[Natan]

The workout u gave me (3 days a week) ..u said 2 cardio days 20 mins each ...but I managed to get away with one of rather 15 mins a week.

day 1
squats
row
bench
stiff leg deadlifts
curls


day 2
deadlifts
pull up
shoulder press
close grip bench press
lunges

[Natan]

By the way..is there any ahrm at doing abs first?

[Natan]

I meant harm

[swanso5]

as i've said i wouldn't even do them...i would say do them last so all yuor efforts go into the exercises that will actually do something

[Natan]

ok mate I get it

cheers