ShapeFit.com

Sashkaa · Joined: 15 May 2007 Posts: 2

Hey guys! I see that you're all very helpful w/ finding out pretty nice routines fit for specific needs.

I'm 130lbs, 5'7''. I keep my diet reasonably well balanced. I've been hitting the gym for over a month now. I feel results but I think whats missing is a consistent routine.

I'm looking for a good 4 day a week routine. I like to do cardio along w/ abs and arms/back. Especially trying to focus on toning lower abdomen.
Also on toning triceps. How many reps/sets/breaks should I do for lower abs and triceps?

How do you think I should distribute all this during the week?

Thanks!

swanso5 · Posted: Tue May 15, 2007 9:48 pm Post subject:

why not legs, chest and shoulders???...either way you will need a loweer body day and an upper body day and rotate through them

lower
bb squats 3 x 8
bulgarian split squats 3 x 10
bb reverse lunges 3 x 8/leg
leg lowering / raise keepiong low back flat the whole time 3 x 12
prone to side brace 3 x as many as tyou can each way

upper
wise grip seated row 4 x 10
push ups as many as you can do from toes
assited pull up or pullovers 3 x 8
stand db shoulder press 3 x 8
db hammer curl 2 x 10
diamond push ups from knees or from an elevated surface if needed 3 x 12

Sashkaa · Joined: 15 May 2007 Posts: 2

Thanks for your reply! I really appreciate it.

Natan · Joined: 24 May 2007 Posts: 90 Location: England

what does db and bb stand for?

Boss Man · Posted: Fri May 25, 2007 7:43 pm Post subject:

Dumbbell and Barbell.

Natan · Joined: 24 May 2007 Posts: 90 Location: England

Thanx