bilat's training journal

[bilat]

My short-term goal is to be 195-200lbs at 10% bodyfat or under by July. That's from the starting weight of 170lbs.
My overall goal is to be 200-210 at under 8% bodyfat.

Day 1: Chest, Triceps
Day 2: Legs, calves, abs
Day 3: off
Day 4: Shoulders, abs
Day 5: Back, Biceps
Day 6: Rest.
Day 7: Rest.

1 Minute rest between sets for chest/shoulders/back, 1 1/2-2 minutes for legs, 30-45seconds for biceps/triceps, calves and abs 20-30 seconds.

=-Chest/triceps=-
Incline Dumbbell Bench, Flat Barbell Bench, Dumbbell Pullovers, DIPS, lying tricep extension

-=Legs=-
Squats, Stiffleg Deadlifts, Leg curls, Lunges

-=Shoulders=-
Military Press, Arnold Presses, Upright Rows, Front DB raises

-=Calves/Abs=-
Calve Raises
Weighted Crunches, Twist Crunches, Reverse crunches

-=Back/Biceps=-
Palms Away Pullups, Deadlift, One Arm DB Rows, Shrugs
Incline Dumbbell Curls, barbell curls, Hammer Curls

Diet: I'm gonna aim for 300g+ Carbs, 250g+ protein and let fat fall where it does.

 

[amuro]

the routine looks good...but u might want to ad another tricep exercise...now lets see if u can stick to it, and to really see the gains.....enter the nutrition

 

[Deepsquat]

My short-term goal is to be 195-200lbs at 10% bodyfat or under by July. That's from the starting weight of 170lbs.
My overall goal is to be 200-210 at under 8% bodyfat.

Day 1: Chest, Triceps
Day 2: Legs
Day 3: Shoulders
Day 4: Calves, abs
Day 5: Back, Biceps
Day 6: Rest.
Day 7: Rest.

1 Minute rest between sets for chest/shoulders/back, 1 1/2-2 minutes for legs, 30-45seconds for biceps/triceps, calves and abs 20-30 seconds.

=-Chest/triceps=-
Incline Dumbbell Bench, Flat Barbell Bench, Dumbbell Pullovers, DIPS

-=Legs=-
Squats, Stiffleg Deadlifts, Leg curls, Lunges

-=Shoulders=-
Military Press, Arnold Presses, Upright Rows, Front DB raises

-=Calves/Abs=-
Calve Raises
Weighted Crunches, Twist Crunches, Reverse crunches

-=Back/Biceps=-
Palms Away Pullups, Deadlift, One Arm DB Rows, Shrugs
Incline Dumbbell Curls, barbell curls, Hammer Curls

Diet: I'm gonna aim for 300g+ Carbs, 250g+ protein and let fat fall where it does.

I wouldn't waste my time doing calfs and aBS AS A WORKOUT DAY ..USE DAY 4 AS A DAY OFF..AND PUt calf with thigh and abs with shoulders.