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| quote: | Originally posted by Slylee
i'm not trying to lose weight. if anything, i'm trying to gain. i want definition...i'm just thin. i want to me more muscular that's all. not TOO much though...not all butch looking. just a little bit. |
here. do this. Eat a lot while you do this. Mainly fish and veggies. Throw in some rice for carbs.
Monday:
5 sets of 15 reps of incline db press
5 sets of 15 reps of seated rows
5 sets of 15 reps of flat bench dumbell flies
5 sets of 15 reps of lat pull downs
5 sets of 15 reps of leg press
5 sets of 15 reps of bent over reverse db flies
5 sets of 15 reps of hamstring curls (seated leg curls)
5 sets of 12 reps of decline bench situps (situps on a decline bench, go back parallel to floor and go up again. That way you never touch ground)
Tuesday Cardio:
Running: 900 cal an hour (about 300 calories a mile)
Jogging: 400 cal an hour (200 cal a mile, but you can go longer jogging)
Swimming: 700 cal an hour (The best cutting)
5 sets of 25 crunches
Wednesday:
5 sets of 15 reps db bicep curls
5 sets of 15 reps tricep rope pull downs
5 sets of 15 reps lateral db shoulder raises
5 sets of 15 reps db bicep curls
5 sets of 15 reps tricep rope pulldowns
5 sets of 15 reps machine shoulder press
5 sets of 15 reps of cable crunches
Thursday 1 hour of Cardio
Running: 900 cal an hour
Jogging: 400 cal an hour
Swimming: 700 cal an hour
5 sets of 15 reps of cable crunches
Friday: Chest, back, legs work out
Sat: Cardio
Sun: Rest
week 2, exact same but mon & Fri are now the bicep and its only 1 chest day that week...etc...continued ad infinitum.
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and no, I haven’t made up my mind completely. I’m skeptical. Especially cuz I’m on birth control...that’s gotta be wrong to mix all those hormones up.
