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Old 02-22-2008, 04:08 PM
lorodz lorodz is offline
Rank: New Member
 
Join Date: Feb 2008
Location: Philippines
Posts: 4
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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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