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Need some help w/ my routine, I feel like im starting out all over again. I went from 220 lbs at 11% body fat and in about 6 months went to now 205 and not in the best shape, probably 15% bf. Im 6'2. Ive done 4 or 5 cycles, all prop/tren . Im doing this all naturally. I lost all due to stress, can take a toll on you, still dealing with it, but want to get back in shape.
My goals: to get rid of the body fat, sucks because I lost alot of muscle already, went from 18" arms to 16.5" , just an example. I want to get down to 10% bf, I really need to tone my glutes and mid-section, still have stubburn flabby mid-section and glutes from losing alot of weight awhile back.
Diet: About 2000 cals a day, no carbs except for brown rice, oats, fruits & veggies. Diet mainly of chicken, steak, fish..
I am not looking to put on muscle, even though it would be nice, im hoping some gains from memory, really right now I just want to get back in shape/toned.
I jump rope or run stairs 6 days a week, 30 min every morning. Im going to be doing the insanity workout starting next week instead, every am.
I need a good routine, and really need help with sets/ reps on back and leg routines.
Mon - Chest
1) incline db bench, 4x12,10,8,8
2) db flys, 4x15,12,10,8
pushups x 2 to failure
Tues-Back
1)Deadlift (need some help w/reps)
2)Standing b/o rows
3)lat pulldowns
4)seated rows
Wed- off. (cardio in am)
Thurs -Tri's/Bi's
1)Skull crushers 4x12,10,8,8
2)Pull downs 4x12,10,8,8
3) Dips x 2 to failure
4)21's 4x to failure
5)Preacher curls 4x12,10,10,8
Fri - off (cardio in am)
Sat - Legs
1) Squats (need some help reps)
2)Leg extrensions
3)Leg curls
Stepper 30 minutes.
I head to the gym on off days and work my abs. Remember, im doing this 100% natty.
Need some help, really need to get my leg routine in check. I havent worked out my legs in about a year. I lacked on alot because of 80 hr work week.
If you guys got some good advice, feel free to help me out, i need it.
My goals: to get rid of the body fat, sucks because I lost alot of muscle already, went from 18" arms to 16.5" , just an example. I want to get down to 10% bf, I really need to tone my glutes and mid-section, still have stubburn flabby mid-section and glutes from losing alot of weight awhile back.
Diet: About 2000 cals a day, no carbs except for brown rice, oats, fruits & veggies. Diet mainly of chicken, steak, fish..
I am not looking to put on muscle, even though it would be nice, im hoping some gains from memory, really right now I just want to get back in shape/toned.
I jump rope or run stairs 6 days a week, 30 min every morning. Im going to be doing the insanity workout starting next week instead, every am.
I need a good routine, and really need help with sets/ reps on back and leg routines.
Mon - Chest
1) incline db bench, 4x12,10,8,8
2) db flys, 4x15,12,10,8
pushups x 2 to failure
Tues-Back
1)Deadlift (need some help w/reps)
2)Standing b/o rows
3)lat pulldowns
4)seated rows
Wed- off. (cardio in am)
Thurs -Tri's/Bi's
1)Skull crushers 4x12,10,8,8
2)Pull downs 4x12,10,8,8
3) Dips x 2 to failure
4)21's 4x to failure
5)Preacher curls 4x12,10,10,8
Fri - off (cardio in am)
Sat - Legs
1) Squats (need some help reps)
2)Leg extrensions
3)Leg curls
Stepper 30 minutes.
I head to the gym on off days and work my abs. Remember, im doing this 100% natty.
Need some help, really need to get my leg routine in check. I havent worked out my legs in about a year. I lacked on alot because of 80 hr work week.
If you guys got some good advice, feel free to help me out, i need it.
