New split - ABCbodybuilding

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Old 06-01-2013, 06:48 PM
BlueFlameEyes BlueFlameEyes is offline
BlueFlameEyes is out of shape.
Join Date: Dec 2003
Location: Rosamond, CA
Posts: 204
Default New split

Here's what I'm starting with. Obviously changes will happen as time goes on.

Mondays - Chest, Biceps, Abs/Obliques
Dumbbell Bench Press
Dumbbell Flies
Standing Cable Flies
Barbell Curls
Preacher Curls
Hammer Curls
Weighted Crunches
Cable Side Bends

Wednesdays - Shoulders, Legs
Military Press
Barbell Lateral Raises
Dumbbell Flies
Dumbbell Shrugs
Leg Extensions
Leg Press
Standing Weighted Calf Raises
Dumbbell Squats

Thursdays - Back, Triceps
Barbell Bent Over Rows
Bench Dumbbell Flies
Machine Lat Pull Downs
Skull Crushers (started with dumbbell yesterday, switching to barbell next week)
Rope Triceps Pull Downs
Back Extensions

My intention is to lose fat and gain lean muscle mass. I would consider myself on a bulk right now, but I do expect to lose fat simply due to the fact that I'm getting off my a** and working out again, in addition to the cardio.

What are your thoughts?
32 yrs
211 lbs
"I am all that is Man!"
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Old 06-10-2013, 07:25 AM
Jemimasmith Jemimasmith is offline
Jemimasmith should change his/her status!
Join Date: May 2013
Location: New York
Posts: 66

your workout schedule seems well planned and quite apt as there is something for each day for a week .. surely this is an organized thinking.. now I'm too thinking to make my own likewise..

Last edited by Jemimasmith; 10-03-2013 at 10:15 AM.
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Old 06-11-2013, 07:50 PM
saltie saltie is offline
saltie is dreaming of a 1kg Florentine T-Bone
Join Date: May 2013
Posts: 17

I guess the best advice is to try it and see what happens. Not sure why you're only training 3 days, does work / home interfere with more workouts? It might be an idea to do HIIT cardio on non workout days to give more of a balance. Also you don't mention number of reps or sets, rest times or rotation of exercises. If you designed this yourself it's admirable, but if you want to lose fat and gain muscle you may want to try a program designed by someone else until you get into it more. Steve at Project Swole has a great fat loss routine and loads of advice, or just search one of the countless sites with ready made workouts. And finally, real fat loss comes in the kitchen, not in the gym, so eat right, sleep tight and good luck!
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Old 07-10-2013, 10:28 AM
Jemimasmith Jemimasmith is offline
Jemimasmith should change his/her status!
Join Date: May 2013
Location: New York
Posts: 66

you are right and this is why I'm practicing my work out schedule this time

Last edited by Jemimasmith; 10-03-2013 at 10:12 AM.
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Old 09-02-2013, 04:30 PM
ruelisla's Avatar
ruelisla ruelisla is offline
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Join Date: Aug 2013
Location: PH
Posts: 14

its a good program you got there.

By how many reps do you do in your workout?

My only suggestion is you should do legs first before shoulder or separate you legs from the shoulder workout.
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bulk, cardio, fat, mass, split

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