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SVTPerformance's Chain of Restaurants
Road Side Pub
Getting Back in Shape??
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<blockquote data-quote="DDirtrider33" data-source="post: 8591273" data-attributes="member: 89480"><p>What do you want to accomplish? I'm a personal trainer, and I can tell you 100% that diet is every bit as much important as your lifting when trying to gain muscle mass. Here is my weekly work out. I will just specify body part... Great workout</p><p></p><p>Monday- Chest, triceps. 4 sets of flat bench shoot for 6 reps. As long as you can do 6, jump weight. When you can only do 4. Stick with it for that day. 3 sets dumbbell inline once again 4-6 and keep jumping. for triceps, I love dips and cable pushdowns. Scull crushers are great as well. Get some protein in your system and get ready for cardio. total of 15 mins on treadmill/elliptical with 3 mins fast 3 mins slow to recover. </p><p></p><p>Tues-off </p><p></p><p>Wed.- Back and biceps Im tired so I'm not putting as much detail, but cable lat pull downs, bentover rows, and even dead lift are great for your back. Biceps- more about great form then weight. instead of cardio perform ~100 reps of abs (crunches, toe touches, side crunches) Done</p><p></p><p>Thurs. Off</p><p></p><p>Friday- Legs and cardio, If you feel comfortable doing some light squating or lunges, then they would benefit your stamina and joint health. 4-6 reps (add weight if possible)</p><p>Today do 10 minute jog on treadmill done</p><p></p><p>Doing this would be a great way to get back into it. If you got serious you can really give a whole day to shoulders alone, but at this point its not necessary. Just do cardio 3 times a week, and work your core likewise. As for diet cut out sodas, fast food, and processed foods. Good luck lol! but just keep at it. Now you owe me 50 bucks lol</p></blockquote><p></p>
[QUOTE="DDirtrider33, post: 8591273, member: 89480"] What do you want to accomplish? I'm a personal trainer, and I can tell you 100% that diet is every bit as much important as your lifting when trying to gain muscle mass. Here is my weekly work out. I will just specify body part... Great workout Monday- Chest, triceps. 4 sets of flat bench shoot for 6 reps. As long as you can do 6, jump weight. When you can only do 4. Stick with it for that day. 3 sets dumbbell inline once again 4-6 and keep jumping. for triceps, I love dips and cable pushdowns. Scull crushers are great as well. Get some protein in your system and get ready for cardio. total of 15 mins on treadmill/elliptical with 3 mins fast 3 mins slow to recover. Tues-off Wed.- Back and biceps Im tired so I'm not putting as much detail, but cable lat pull downs, bentover rows, and even dead lift are great for your back. Biceps- more about great form then weight. instead of cardio perform ~100 reps of abs (crunches, toe touches, side crunches) Done Thurs. Off Friday- Legs and cardio, If you feel comfortable doing some light squating or lunges, then they would benefit your stamina and joint health. 4-6 reps (add weight if possible) Today do 10 minute jog on treadmill done Doing this would be a great way to get back into it. If you got serious you can really give a whole day to shoulders alone, but at this point its not necessary. Just do cardio 3 times a week, and work your core likewise. As for diet cut out sodas, fast food, and processed foods. Good luck lol! but just keep at it. Now you owe me 50 bucks lol [/QUOTE]
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Getting Back in Shape??
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