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2004/03/16, 03:49 PM
Can someone tell me if this is a good routine ... This routine is made for Fat loss.. and it is all done on bowflex power pro( only thing i have right now)....plz tell me if i am overtraining or not ... i wanna get the maximum fat loss....
Monday- Chest & Abs(all 3 sets --- 12,10,8)
Incline Bench Press
Decline bench press
Chest fly
One arm seated fly
Lying shoulder pullover
Abs**(3 sets until failure)
crunches
reverse crunches
Oblique Right
Oblique Left
Tuesday- Back(all 3 sets --- 12,10, ,8)
Functional Low Back Extension
Seated Lat Rows
Lying Lat Pulldowns
Lying Lat Fly
Scapular Retraction
Cardio::
I run about 20 mins ..... then i do some sprinting for baseball...i do about 10 times around hte bases....
Wednesday- Shoulders(all 3 sets --- 12,10,8)
Seated Shoulder Press
Front Shoulder Raise
Rear Deltoid Rows
Lateral Shoulder Raise
Shoulder Shrug
Reverse Fly
Abs**(3 sets until failure)
crunches
reverse crunches
Oblique Right
Oblique Left
Thursday- Arms(all 2 sets --- 12,10)
Seated Wrist Curl
French Press
Standing Biceps Curl
Lying Triceps Extension
Lying Biceps Curl
Seated Triceps Extension
Standing Wrist Curl
Seated Triceps Extension
Cardio:
30 mins running ...
Friday- Legs(done in my school gym)(all 3 sets --- 12,10,,8)
Leg Extension
Leg Curl
Leg Press
Calf Raise
Lunges
Deadlift
Squats
Saturday: Cardio and Abs
Cardio:
• run 20 mins
• Jump rope for 2min rest 30 seconds 2-30, 2-30, 1-15, 1-15, steady for 5 min. 5 minute rest.
• Swing your bat 25 times quickly in good form then round the bases 5 times, swing your bat 25 times quickly in good form then round the bases 5 times. 5 min rest.
• Round the bases 10 times only, sprint to first and do 10 pushups, karoke to second do 25 crunches, back pedal to 3rd and do 15 squat jumps, shuffle home and do 25 jumping jacks, rest do it again until you've rounded the bases 10 times and stay at the bases until you've completed all of the reps,...
Abs**(3 sets until failure)
crunches
reverse crunches
Oblique Right
Oblique Left
Bicycles
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2004/03/16, 03:58 PM
well if i was you this is a whole lotta work for someone, even trying to loose fat. I'd put arms on the leg day, or split them up and do tris on back , and bis on chest day............your only giving yourself one day of real rest, I think you need a lil more at least 2 if not 3 schegual a break around weds. or so to break up the middle of the week, and give you time to recover.
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.......adversity causes some to break, but others to break records!
......minds are not vessles to be filled, but fires to be enlightened
......Confucious once said ,DO NOT play leap frog with a unicorn
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