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[gpahutch]

I am interested in tweaking my work out. I am looking to reduce fat, add tone and increase general fitness.

I worked out heavily for 2-3 years. I worked to add bulk and increase muscle mass. Life got in the way and I stopped for 10 years. I’ve had a physical and got the go ahead from my Doc. Bulk and mass are not as important to me now.

I work out 6 days/week Chest Shoulder and Back one day. Arms and Legs on alternating days. One day off.

This is my progression from where I started to where I’m at now.

C,S & B =1 set of 20 of: Bench, incline bench, military, upright rows, bent over db rows.

A&L = 1 set of 20 of: Leg extensions, leg curls, BB curls. DB Tri presses

One week of 20 then 15 then 12. Increasing weight with each decrease in reps.

After 3 weeks I added 2 sets. Same exercises. Same trend with weight and reps.

When this cycle completed, I changed my exercises. I tried to isolate left and right sides by using DB’s.

C,S & B = 2 sets. DB Bench, DB incline bench, butterflies flat and incline, lying DB rows, UR DB rows, front plate raises (2hands), lying DB raises. I also added seated dips.

A & L = 2 sets (using one leg) of leg extensions & curls. 2 sets of Squats after curls and extensions. DB curls, DB tri presses. Finished doing 1 set of 7’s BB curls and 1 set of close grip bench 7’s

When this cycle completed I moved to my present workout. 3 sets 15, 12, 10
Same trend with weight and reps. I put the upperbody portion into a circuit.

C, S & B = 3 sets: Bench, incline bench, pullovers, one arm BB rows, extended arm BB raises, bent over DB flyes, military press.

A & L = 3 sets (using one leg) of leg extensions & curls. 3 sets of lunges after curls and extensions. 3 sets of Preacher curls and kickbacks. Finish doing 2 sets of DB curls 7’s and 2 sets of close grip bench 7’s

[swanso5]

- train full body 3/week or lower / upper split 4/week...6/week wts is too much
- you say not really training for mass but you program si a bodybuilding type
- use compound exercises only and free wts (too many machines in your program for me)
- squats, deadlifts, lunges, rows, bench presses, pull ups/downs, chins, push ups, shoulder presses, cleans are your best choice
- i would lower reps to maybe "big" exercises like squats and deads for 4 x 6 and the rest 10 reps at most

[gpahutch]

[swanso5]

do body is a bb for 3 - 4 weeks untill you work through the progressions ;isted than move to this

if 4/week than do something like this:

day 1
deads
reverse lunge
glute ham raises or stiff legged deadlifts
calves if desired
abs if desired

day 2
seated cable rows
flat bb bench
face pulls
wide grip pull ups
diamond push ups
reverse bb curls

day 3
squats
bulgarian split squats
front squats
calves
abs

day 4
bent bb row
incline db press
rear delt raises
tiger bend push ups
bb curl

search what you don't know

[gpahutch]

[swanso5]

only one is face pulls....if you can't do them than do l - laterals