What do you think people about this workout routine

casgzz · Post by **casgzz** » Thu Jan 22, 2009 10:03 am

Hello people, I am doing exercise again after 5 months because of an injured ankle when I was playing soccer. I used to work out. This is what I came up with, I am around 5.9ft, 155 pounds and I don't have that much fat around stomach. I am kinda sporty (soccer and running). Basically what I want is to get rid of the fat around stomach, then gain a few pounds (10 or so) if possible. What do you think? I will need to figure out what abs exercise I will be doing. Thanks in advance.

MONDAY
CHEST
Barbell Bench Press 2x8, 2x6
Incline Bench Press
2x8, 2x6
Decline DB Press
2x8, 2x6

TRICEPS
Close Grip Bench Press 3x8
Lying Barbell Press
3x8
Single arm DB extension 3x8

WEDNESDAY
BACK
Barbell Rows
4x8
Single Arm Dumbbell Rows
2x8, 2x6
Hyperextensions on a ball
3x12

BICEPS
Barbell Curl
3x7-7-7
(standing)DB Concentration Curls
3x8
Hammer DB Curls
3x8

FRIDAY
LEGS
Squat
4x8
Stiff Legged Deadlift
3x8
Leg Curl
2x8, 1x6
Leg Extension
2x8, 1x6
Standing Calf Raise
1x15,1x12,1x10,1x8

SHOULDERS
Twisting dumbbell presses
2x8,2x6
One arm front deltoid db raises
3x8
Bent Over Rev Fly
3x8

TUESDAY & THURSDAY
Cardio 5 laps x 700m

SATURDAY
Intense cardio
In a treadmill it would be:
4 mins warm up
3x
2 mins @ speed 6 out of 10
1 min @ speed 9 out of 10
4 mins cool down

One Sunday a month, I will do a 10k

mzaruba423 · Post by **mzaruba423** » Thu Jan 22, 2009 3:45 pm

if you're going to put on muscle i'd suggest making each of your workouts total body workouts. and it's good for your setup because you're only lifting 3 days a week. this will allow you to work out each of your muscles more than only one time a week and you should see more results

swanso5 · Post by **swanso5** » Thu Jan 22, 2009 4:42 pm

4 bench presses in the same day????

casgzz · Post by **casgzz** » Fri Jan 23, 2009 9:08 am

well yeah I think i can change the press exercise for another that is for triceps. On the other hand I can change the routine to total body workouts. i will try to get something from this page. Thanks

swanso5 · Post by **swanso5** » Mon Jan 26, 2009 2:54 am

On the other hand I can change the routine to total body workouts. i will try to get something from this page. Thanks

do that