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Dingo12,
Your bodyfat situation is much easier to resolve because a male pattern distribution is easier to work with than a female pattern.
Any diet that results in a loss of bodyfat will at some point get you to where you want to be.
I try and develop all body parts symmetrically. If one is lagging, it may either need more work, different exercises, or LESS work.
We use 1 - 3 working sets per exercise, depending on the exercise and muscle group. The level of intensity is far more important than the volume of work done in my opinion. Getting your upper body "cut" has more to do with diet than lifting.
For example here is her shoulder routine on a heavy day.
Seated overhead front presses.
45 x 8 warm-up
75 x 6 warm-up
95 x 3 warm-up
115 x 3 warm-up
135 x 8-10 to failure
135 x 8-10 to failure w/one asst. rep.
135 x 6-8 to failure w/asst. rep or two
Dumbbell seated overhead presses
45 x 3 warm-up
One continuous drop set; 55 x 8-10, 35 x 6-8, 25 x 6-8
Dumbell lateral raises
25 x 8-10
One continuous drop set; 25 x 8-10, 20 x 6-8, 15 x 6-8
Reverse flyes (rear delts)
45 x 8-10
One continuous drop set; 45 x 8-10, 25 x 8-10 then I alter the exercise and she finishes with 10 lb dumbells. I change the movement until I see the muscles contracting that I want to work.
Shrugs (bar, straight up and down)
135 x 6 warm-up
225 x 3 warm-up
275 x 8-12
275 x 8-12
Front raises, start at the thigh, dumbbell perpendicular to the floor, rotate and raise dumbbell so the end point is in front of the nose and dumbbell is parallel to the floor.
20 x 8-10, 2 sets
That's it. Takes about 35 minutes. All exercises except shrugs will include an asst rep or two at the end.
Light day, she does warm-ups then 3 sets of 8-10 of each exercise with weight that is work, but not to failure.
This workout is done ONCE a week, heavy everyother week.
Light arms follows heavy shoulders. On light shoulder day, she does heavy arms first.
Total time is about 60 minutes for both.
W6
Your bodyfat situation is much easier to resolve because a male pattern distribution is easier to work with than a female pattern.
Any diet that results in a loss of bodyfat will at some point get you to where you want to be.
I try and develop all body parts symmetrically. If one is lagging, it may either need more work, different exercises, or LESS work.
We use 1 - 3 working sets per exercise, depending on the exercise and muscle group. The level of intensity is far more important than the volume of work done in my opinion. Getting your upper body "cut" has more to do with diet than lifting.
For example here is her shoulder routine on a heavy day.
Seated overhead front presses.
45 x 8 warm-up
75 x 6 warm-up
95 x 3 warm-up
115 x 3 warm-up
135 x 8-10 to failure
135 x 8-10 to failure w/one asst. rep.
135 x 6-8 to failure w/asst. rep or two
Dumbbell seated overhead presses
45 x 3 warm-up
One continuous drop set; 55 x 8-10, 35 x 6-8, 25 x 6-8
Dumbell lateral raises
25 x 8-10
One continuous drop set; 25 x 8-10, 20 x 6-8, 15 x 6-8
Reverse flyes (rear delts)
45 x 8-10
One continuous drop set; 45 x 8-10, 25 x 8-10 then I alter the exercise and she finishes with 10 lb dumbells. I change the movement until I see the muscles contracting that I want to work.
Shrugs (bar, straight up and down)
135 x 6 warm-up
225 x 3 warm-up
275 x 8-12
275 x 8-12
Front raises, start at the thigh, dumbbell perpendicular to the floor, rotate and raise dumbbell so the end point is in front of the nose and dumbbell is parallel to the floor.
20 x 8-10, 2 sets
That's it. Takes about 35 minutes. All exercises except shrugs will include an asst rep or two at the end.
Light day, she does warm-ups then 3 sets of 8-10 of each exercise with weight that is work, but not to failure.
This workout is done ONCE a week, heavy everyother week.
Light arms follows heavy shoulders. On light shoulder day, she does heavy arms first.
Total time is about 60 minutes for both.
W6
