ShapeFit.com

[James Cole]

questions: I've been working out for a year now and I don't see much result; here are my routines: where did I go wrong?

mon: Arm [bic] 25 lbs dumbbell 3 set of 10.
20 lbs dumbbell 3 set of 10
15 lbs dumbbell 3 set of 10
[ tri] 15 lbs DB 3 set of 20
abs 400 times upper/lower/obl

tue [upper body] bench press flat 25 lbs 4 set of 15
incl 25 lbs 3 set of 12
decl 25 lbs 3 set of 12
abs 400

wed" 30 min cardio

thur: off. fri day start over again.

I keep my daily at 1 hour a day. I was 145 lbs now I'm at 172 but I just look big and don't really looki like someone who exercise 6 days a week at all. where did I go wrong?

[swanso5]

too much arms work and no leg work that's your problem

you'll need a full body approach with the following exercises;

Deadlifts - full body
Rows - back
Squats - full body
Stiff Leg Deadlifts - hams / lower back
Bench Press - chest
Shoulder Press - shoulders
Chin Ups - back

i would split these in half and do 3 sessions/week alternating sessions so week 1 you do session a and session b once then weel do session a once and session b twice etc...this is how i would split them:

session a - deadlifts...bench press...pull ups

session b - squats...stiff leg deadlifts...rows...shoulder press

for parameters apply this template:

exercise 1 - 4 x 6 - 8 reps
for the rest just do 2 - 3 x 8 - 12

eat as much clean / quality food as you can

for cardio do 1 sprinting session where you do 5 sprints for a distance that you can hold your FASTEST speed...rest about 3 - 5mins (almost full recovery but not quite) and repeat...don't worry the distance but rather the effort..each weel increase sprint sets by 1 untill at 10 then re evaluate...your second cardio session should be 10mins on exercise bike / runner or whatever doing 90secs as easy as you can then 30secs as fast as you...10mins total only...this could also be done after a wts session which would give you more recovery time which is where you grow

[James Cole]

thanks swanso5