Age:19
Height:5'8
Weight:188
Looking to drop more weight and have that slim look and cut from the arms
and nice chest.
Not really worried about abs
Here's my routine so far see if you can recommend supp's or extra food, diff workout routine

Mon-friday
Chicken/beans/rice/eggs/beef/sometimes fast food but i try making it healthy even tho it's not.
Oatmeal.
I don't have a kitchen so it's hard to cook
but yeah thats about it

Mon; Pec/Light Triceps
Tue; Back/Light Biceps
Wed; Rest
Thu; Legs/Shoulders/Traps
Fri; Heavy Biceps/Triceps
Sat; Rest
Sun; Rest
Am using CMBurns thing.

Let me know though.

Hey there.


First of all you need some good basic foundations before I go any further.

Please see these helpful posts I've made in the past and implement all relevant ones accordingly

Once you have done proper research, let me know what other points I can address for you.


http://forums.d2jsp.org/topic.php?t=21269614&p=298006373

http://forums.d2jsp.org/topic.php?t=21269614&p=298250196

http://forums.d2jsp.org/topic.php?t=21269614&p=298250791




http://forums.d2jsp.org/topic.php?t=21269614&p=304616466


anabolic cutting diet

Thanks bro

no problem.

Could you show me a sample training program for a woman you want to lose weight?

Maybe not a whole program but answering important question that i'm not aware of :

Volume of the program
Full body training?
3-5days split?
supersets/trisets?
etcccc

depends on the following:

1. Height/weight/bf%
2. gym accessible?
3. any medical conditions?
4. Diet also? or just workout plan for fat loss?

get back to me

1. 5'7/165lbs/around 20-25ish
2. Yes
3. None
4. Diet is on par, just need a workout plan for fat loss

Short program around 1h-1h15 with cardio and some weight training to whole body.
She goes to the gym 4-5x / week

Maybe a 2days split would be nice?

Thanks for the help SKC, much appreciated!

This post was edited by serennia on Sep 15 2010 03:33pm

protein shakes, pills, steroids all



shrink your balls

true story

You'd recommend the rippetoe 3x5 would you?

Thinking about drinking as much milk in a day as I can, to pack on some calories.

I just came back after one year (lifted for 1 year before that)

This post was edited by MegaVovaN on Sep 16 2010 12:40am

Ok this should not be a problem.

She should be doing Upper/Lower Alternating days like this:

Mon - Upper
Tues - Lower
Weds - Abs and Cardio Only
Thurs - OFF
Fri - Upper
Sat -


Here is the sample plan:


Day 1 - Upper - (3 sets of each with no more than 12 seconds rest between sets with approx 8-15 reps of maximum intensity each set) - Start with 15 mins warmup cardio then do: Chest Press Machine, Dips Machine, DB Standing bicep curls, Lat pulldowns, cable rows, shoulder press machine then finish with 30 minutes of HIIT cardio on eliptical or treadmill.

Day 2 - Lower - (3 sets of each with no more than 12 seconds rest between sets with approx 8-15 reps of maximum intensity each set) - Start with 15 mins warmup cardio then do: Squats, Leg Extensions, Laying Leg curls, Standing Calf Raises, Hip Adduction, Hip Abduction. Finish with 30 mins of HIIT cardio on the exercise bike.

Day 3 - Cardio/Abs - Do 15 mins warmup cardio then do: 30 minutes of ab training (any combination of ab exercises with 10-15 seconds between sets at maximum intensity for 12-20 reps each set). After abs, do 30-45 mins of HIIT cardio of any variety.

Day 4 - OFF

Day 5 - Repeat Upper

Day 6 - Repeat Lower

Day 7 - Repeat Cardio/Abs

Day 8 - OFF