wow thanks for the quick reply!
ok im 5'10, weight is 220 (all fat) BF% havent measured it yet.
i'm sticking on a diet for a month now, im eating small frequent meals of veggies, low fat milk oatmeal etc and all those healthy food.
im incorporating lots of cardio.
Goal: Lose 50 LBS of fat and gain muscle mass.
found this program somewhere, pls tell me is it ok to follow it thanks
i train 4 days a week
day 1. Legs:
* Dumbbell Lunges
* Dumbbell Step Ups
* Smith Machine Squats
* Seated Calf Raises
day 2
Shoulders:
* Front Dumbbell Raises
* Seated Dumbbell Press
* Smith Machine Behind the Neck Press
* Upright Cable Rows
day 3
Back & Biceps:
* Pull-Ups
* Lying T-Bar Rows
* Hyperextensions
* Chin-Ups
* Seated Dumbbell Curls
day 4
Chest & Triceps:
* Push Ups
* Smith Machine Incline Bench Press
* Decline Dumbbell Bench Press
* Dips
* Triceps Pushdowns
so, what you guys think? also, how many exercise should i do in a specific body part? example for biceps, how many exercises i can do?
can i do preacher curls, DB bicep curl, and 2 more exercises that's targeted for the biceps all in one day?
thanks.
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