Bryanj39 
"Wants lose his stomach by next summer."
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Right now I am doing chest and triceps one day. Back and shoulders one day and Legs and Biceps one day. When I work chest I usually do (1) bench Press-- 130lbs 3 sets of 10.(2) Decline bench--115lbs 3 sets of 10. (3) Incline bench 105lbs 3 sets of 8. (4) Tricep pull downs--25lbs 3 sets of 12. (5)Tricep overhead pulls-- 30lbs 3 sets of 10. (6)Tricep kickbacks--15lbs 3 sets of 10. (7)Butterflies (machine) 70lbs 3 sets of 10. If I do flies with dumbells (20lb) 3 sets of 10. Every other day I switch doing Cardio and Abs. When I do Back and Shoulders I do (1) Upright rows--65lbs 3 sets of 10. (2)Military Press--55lbs 3 sets of 10. (3)Backward butterflies (machine) 70lbs 3 sets of 10. (4)Dumbell raises (side and front) 5lb 3 sets of 10 (1 set of side and front without stopping). (5)Shoulder raises 65lbs 3 sets of 10. (6)Pullups (weight assisted) 3 sets of 8. For Legs and Biceps I do (1)Squats--145lbs 3 sets of 10. (2)Sled--95lbs 3 sets of 10. (3)Calf raises--90lbs 3 sets of 10. (4)Hamstring Curls--32kg 3 sets of 10. (5)Preacher curls (barbell) 60lbs 3 sets of 10. (6)Preacher Curls (Machine) 70lbs 3 sets of 10. (7)Curls on Universla machine with culr bar--30lbs 3 sets of 10.(8) Dumbell curls--20lbs 3 sets of 10. When I do Abs I usually do 2 sets of 60 crunches, 2 sets of 25 bicycles, 2 stes of 20 knee lifts, 3 sets of 15 (each side) Obliques with a 20lb dumbell. For Cardio I run between 20 and 30 minutes. I switch between Cardio and Abs every other day. That is most of my workout that I can remember. I have it posted in another spot on my profile but I wanted here. I still have no clue how to do half the stuff here. If you have any comments, suggestions, or questions please drop me a line.
I am looking to refine my workouts, looking for exercises to focus individually on a particular muscle (Instead of doing tricep pull downs all the time maybe do cable kick backs). There are alot of exercises I have not done before. My primary goal is to lose my stomach and lose weight. At the same time I would like to gain size and strentgh. |
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