Here's before pictures. main goal is to get rid of beer gut. I'm 23 and am naturally a small guy at 5'4. I used to drink alooooot of beer and as you can see it caught up to me.
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workout is a 2 day split full body.
Day 1
Chest(gen) Bench Press
Chest(gen) Decline Bench Press
Chest(upper) Incline Bench Press
Deltoid(front) Behind Neck Press
Triceps Extensions
Triceps Dip
Quads Squats
Quads Lunge
Calfs Standing Leg Curl
Tribialis Reverse Calf Raise
Day 2
Back (lats) Pullover
Back(gen) Bent over row
Deltoid(side) Upright row
Trapezius Shrug
Biceps Curl
Branchialdis Reverse Curl
Obliques Side Bend
Abs Plank
Abs Side Plank
Hamstings Kneeling Leg Curl
I try to watch what i eat. I usually eat a lot of fruit and drink a tone of water since i work outside. I don't eat too much fattening food, most common meal is chicken breast with white rice and corn. If ya have any suggestions i'm all ears!
Before pics!
Moderators: cassiegose, Boss Man
how many presses can one man do?Chest(gen) Bench Press
Chest(gen) Decline Bench Press
Chest(upper) Incline Bench Press
Deltoid(front) Behind Neck Press
do 3 sessions a wek with each containing 1 exercise for:
deadlifts or squat
bench or push up
row
pulldown or pull up
shoulder press
core
www.uponlinetraining.com
So it's been roughly a week now. I trimmed down work out load, one exercise per body part like you suggested and man is it going a lot better! I've found that i have more desire to workout. The next mornings arent nearly as painful and I've dropped 5 pounds already! Woot woot! thanks for the advice saved me a tone of heartach