calinmayer
New Member
Hello! I´m new in this training method but i´ve read a lot before give it a try. Well, first of all i have to say that i had the "skinny-fat" syndrome (thats how i call it xD). My arms and legs were thin and i had a huge belly fat (25% bodyfat).
Thats why i entered the gym and tried a lot of workouts/routines, diets, tips and everything about training (for about 8 months last year). It worked! My arms and legs got bigger and my bellyfat was reduced a little.
I was comfortable with my arms, legs and bodyfat. But when i was doing the "cutting diet" i returned to my original shape xD. Thats why i decide to try this method and just focus on gaining lean muscle mass and lose fat at the same time. I´m going to post my routines and i would like comments and criticism plz.
1st and 2nd Week (15 reps, 1.5-2min rest)
Routine A
Leg Extension (Quads)
Leg Curl (Harmstrings)
Bench press (Chest)
Frontal rise (Shoulders)
Semi-prono curl (Biceps)
Triceps Pushdowns V-bar (Triceps)
Palms down Barbell wrist curl (Forearms)
Rows (Back)
Seated calves rises (Calves)
Barbell Shrug close grip(Traps)
Decline crunch superseting with hanging leg rise (Abs)
Routine B
Leg extension (Quads)
Leg Curl (Harmstrings)
Incline press (Chest)
Lateral rise (Shoulders)
Bar Curl (Biceps)
Seated Triceps press (Triceps)
Palms down DB wrist curl (Forearms)
Wide grip lat pulldown (Back)
Standup calves rises (Calves)
Barbell shrug wide grip (Traps)
Decline crunch superseting with hanging leg rise (Abs)
Thanks for your time and then i am going to post my diet and other stuff...
Thats why i entered the gym and tried a lot of workouts/routines, diets, tips and everything about training (for about 8 months last year). It worked! My arms and legs got bigger and my bellyfat was reduced a little.
I was comfortable with my arms, legs and bodyfat. But when i was doing the "cutting diet" i returned to my original shape xD. Thats why i decide to try this method and just focus on gaining lean muscle mass and lose fat at the same time. I´m going to post my routines and i would like comments and criticism plz.
1st and 2nd Week (15 reps, 1.5-2min rest)
Routine A
Leg Extension (Quads)
Leg Curl (Harmstrings)
Bench press (Chest)
Frontal rise (Shoulders)
Semi-prono curl (Biceps)
Triceps Pushdowns V-bar (Triceps)
Palms down Barbell wrist curl (Forearms)
Rows (Back)
Seated calves rises (Calves)
Barbell Shrug close grip(Traps)
Decline crunch superseting with hanging leg rise (Abs)
Routine B
Leg extension (Quads)
Leg Curl (Harmstrings)
Incline press (Chest)
Lateral rise (Shoulders)
Bar Curl (Biceps)
Seated Triceps press (Triceps)
Palms down DB wrist curl (Forearms)
Wide grip lat pulldown (Back)
Standup calves rises (Calves)
Barbell shrug wide grip (Traps)
Decline crunch superseting with hanging leg rise (Abs)
Thanks for your time and then i am going to post my diet and other stuff...