Hi - First i should let my goal be known. I am not trying to get HUGE - rather im looking to be about 170-180 (which i am now) of lean muscle and very low body fat %. check out my workout plan and critique (if u have one) please - or add your two cents.
Day 1 (LIFT)
Jump rope: Jump for 2 minutes, stop for 1 - Repeat 3x
Chest (Bench, Incline dumbbell, Decline Dumbell) - 6x6x6x6x6
Triceps (Weighted Dips, Pulldowns, Over heads) - 6x6x6x6
Jump rope: Jump for 2 minutes, stop for 1. - Repeat 5x
Day 2 (CARDIO)
Run: 2 miles
Knee highs: 30s - Down and ups: 30s - Kneed highs: 30s - Down and ups: 30s. Rest 1 minute, then repeat 4x.
Day 3 (LIFT)
Jump rope: Jump for 2 minutes, stop for 1 - Repeat 3x
Wide grip pull ups (Till exhaustion): 4x
Close grip pull ups (Till exhaustion): 4x
Seated row: 6x6x6x6
Seated pulldown (wide): 6x6x6x6
Seated pulldown (close): 6x6x6x6
Dumbbell row: 6x6x6x6
Barbell curl: 6x6x6x6
Reverse curl: 6x6x6x6
Jump rope: Jump for 2 minutes, stop for 1. - Repeat 5x
Day 4 (CARDIO)
Run: 2 miles
Knee highs: 30s - Down and ups: 30s - Kneed highs: 30s - Down and ups: 30s. Rest 1 minute, then repeat 4x.
Day 5 (LIFT)
Jump rope: Jump for 2 minutes, stop for 1 - Repeat 3x
Push press: 6x6x6x6
Lat Raises: 6x6x6x6
Front raises: 6x6x6x6
Dumbbell press: 6x6x6x6
Squats: 6x6x6x6
Leg press: 6x6x6x6
Calve Raises: 6x6x6x6
Jump rope: Jump for 2 minutes, stop for 1. - Repeat 5x
DAY 6 (REST)
Then i repeat the cycle
Day 1 (LIFT)
Jump rope: Jump for 2 minutes, stop for 1 - Repeat 3x
Chest (Bench, Incline dumbbell, Decline Dumbell) - 6x6x6x6x6
Triceps (Weighted Dips, Pulldowns, Over heads) - 6x6x6x6
Jump rope: Jump for 2 minutes, stop for 1. - Repeat 5x
Day 2 (CARDIO)
Run: 2 miles
Knee highs: 30s - Down and ups: 30s - Kneed highs: 30s - Down and ups: 30s. Rest 1 minute, then repeat 4x.
Day 3 (LIFT)
Jump rope: Jump for 2 minutes, stop for 1 - Repeat 3x
Wide grip pull ups (Till exhaustion): 4x
Close grip pull ups (Till exhaustion): 4x
Seated row: 6x6x6x6
Seated pulldown (wide): 6x6x6x6
Seated pulldown (close): 6x6x6x6
Dumbbell row: 6x6x6x6
Barbell curl: 6x6x6x6
Reverse curl: 6x6x6x6
Jump rope: Jump for 2 minutes, stop for 1. - Repeat 5x
Day 4 (CARDIO)
Run: 2 miles
Knee highs: 30s - Down and ups: 30s - Kneed highs: 30s - Down and ups: 30s. Rest 1 minute, then repeat 4x.
Day 5 (LIFT)
Jump rope: Jump for 2 minutes, stop for 1 - Repeat 3x
Push press: 6x6x6x6
Lat Raises: 6x6x6x6
Front raises: 6x6x6x6
Dumbbell press: 6x6x6x6
Squats: 6x6x6x6
Leg press: 6x6x6x6
Calve Raises: 6x6x6x6
Jump rope: Jump for 2 minutes, stop for 1. - Repeat 5x
DAY 6 (REST)
Then i repeat the cycle