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  1. #1
    Frequent Poster cobusby's Avatar
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    Default Need your opinion

    I created my own workout plan for fat loss

    theres workout A and workout B, training on monday, wednesday and friday
    week 1 ABA
    week 2 BAB
    week 3 ABA
    etc..

    WORK OUT A

    BACK
    chin ups 1 x max
    seated row 1 x 12
    lat-pulldown 1 x 10 (drop set)
    iso pull straight arm 1 x 15
    (giant set, repeat 3 times, 30 sec between sets)

    CHEST
    incline DB press 1 x 8-10
    flat DB press 1 x 8-10
    Decline DB press 1 x 8-10
    flat flyes 1 x 15
    (giant set, repeat 3 times, 30 sec between sets)

    TRICEPS
    Bench dips with weight 1 x max
    skull crushers 1 x 8-10
    cable pulldowns 1 x 20
    (giant set, repeat 3 times, 30 sec between sets)

    WORK OUT B

    LEGS
    Heavy squats 4 x 6
    (30 sec rest between sets)

    SHOULDER
    DB press 1 x 8-10
    side raise 1 x 10-12
    bent over lateral raise 1 x 12-15
    (giant set, repeat 3 times, 30 sec between sets)

    BICEPS
    barbell curl 1 x 8-10
    incline DB curl 1 x 8-10
    cable curl 1 x 20
    (giant set, repeat 3 times, 30 sec between sets)

    on tuesday, thursday and saturday I do 1 hours cardio HIIT following the Insanity workout

    all this with a very clean diet and 1 controlled cheat meal on saturday night

    let me know what you think

  2. #2
    Coming Up The Ranks
    • Join Date
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    Default

    1. Do you really need to work triceps? You work your triceps when working on your chest because of the eccentric movement in the arms.

    2. Only one exercise for legs? The muscles located throughout your legs are some of the largest in the body, you might want to increase the amount of exercises for legs. You could include: lunges, leg press, hamstring curls and calf raises.

    3. Pull ups are one of the most effective exercises for upper back muscles. You may want to consider changing to a rep/set range so that you do more. You can also change the width of your hand positions, the further your hands are apart, the greater range covered on your upper back.

  3. #3
    Frequent Poster cobusby's Avatar
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    Default

    thanks for the good advice

    I do understand Im working my triceps while doing the chest but I already tried not working them directly at all and it was affecting most of my pushing exercises

    Reason while im doing only squats is because im very limited in time for my workouts so I do heavy squats, focusing on form and adding weight every time I hit them + i'm following the insanity program 3 times x weeks which include a lot of leg movement (jumping, running, squatting, lunging) with bodyweight (225 lbs)

    I cant do pulls ups yet, so im focusing on chin ups to build my strenght and using lat pulldown in drop set to build upper back muscle

    your comments were very appreciated
    thanks

 

 

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