Metal_Lust 
"I want to drop some body fat, get down to 10% Started with wanting bigger size but at this point confused whether to go for strength mostly or size, leaning more towards being a strength athlete."
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3 days a week, Full Body Workout:
5 minutes on the treadmill or stationary bike as a warmup
All excercises have 1 warmup set 15-20 reps
Chest: Dumbbell Chest press- 8, 10, 12
Back: Lat Pulldown- 8, 10, 12
Shoulders: Overhead Dumbbell shoulder press- 8, 10, 12
Quads/hamstrings: Leg Press- 8, 10, 12
Hamstrings: Lying Leg Curl- 8, 10, 12
Biceps: Barbell bicep curl- 8, 10, 12
Triceps:Rope Pulldown- 8, 10, 12
Calves: Standing calve raise- 8, 10, 12
Abs: Machine Crunch- A lot =]
Then hopefully back on the treadmill and run anywhere from 10-35 minutes.
This workout is the 1st "phase" out of..4-5? I haven't read the rest since im not there yet, think each phase is a week long. I got this beginner's workout from Muscle & Fitness magazine Feb 2009 issue
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Switching to Rippetoe's "Starting Strength" once I learn Power cleans =] |
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