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2006/04/28, 02:19 PM
hey all. i just joined here and hope to keep visiting forever :). i am trying to tighten up by body and get a bit muscular but not very. mainly firm up my body and lose the flabbyness
well i read in the other topics people talking about burnout. since i am a newbie to all this i will post my routine here and hopefull you can guide me better.
since i don't know all the names properly i have tried and described them. hopefully you can understand it
For most exercises, 3 sets with 15 reps.
weight increase in barbell 7.5,10/12.5,15 kg(for most exercise)
biceps and triceps barbell may reach a max 9kg
biceps dumbell weight increase 12.5,15,20 lb
Monday-Chest and biceps
lying down barbell
dumbell flies
pecdeck
pullover
dumbell curls
barbell curls
cable pull
hammer curls
Tuesday-lards and triceps
back pull down- weight-25,30,35 kg
seated rowing
T bar
standing rowing
lying down barbell for triceps
one arm
cable pushdown
hammer
Wednesday-Shoulders/back and Legs
back barbell - weight-25,30,35 kg
overhead dumbell
side lateral
front lateral
shrugs
squats
sit and push the weight with legs -weight 30,35,40 kg
sit and lift weight with legs -25,30,35 kg
lie and lift weight with calves -25,30,35 kg
Thursday-Chest and Biceps
inclined barbell
inclined dumbell press
decline dumbell press
pull over
dumbell curl
barbell 21 curl
preacher curl
Friday-Lards and triceps
front pull down
seated rowing
standing rowing
sitting down barbell for triceps
lying down one arm
cable for triceps
hammer
Saturday-Shoulders/back and legs
front barbell
hold a barbell and bend over and then become straight and repeat
hold barbell near and lift till chin and drop forward
shrugs
LEGS-same as on wednesday
well since i was fat before and reduced after running, i still am flabby. so to tighten(back,butt,midsection) my body do i increase weights or do i use light weights ?
Any sort of guidance will be greatly appreciated. If you do not want to type too much even a link to help me will be kind of you.
Thank you very much for your time
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