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Anonymous
OP you're doing it wrong. You are going to hurt your chest and shoulders working them out double, 3x a week. You should go with something like this...
Squat 5x5 Bench 5x5 Varied abs 8 mins (look up routines) Dips 5xFailure Overhead Press 5x5 Push Up 3xFailure
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Squat 5x5 Pull Up 5xFailure (varied hand grip/position) Bent Over Barbell Row 5x5 Deadlift 3x5 Abs 8 mins
Do light cardio (10 min jog or so) in between work out days... take the weekend off. You will have to begin to do weighted pull up/dip when you can pump out 5 sets of 10 easy... for home fix, fill your bookbag with weights (make sure it sits high on your shoulders... no slouch job).
For abs, I'd suggest starting one set of 8 mins for the first two weeks. After that, you should add another set of 8 mins. Keep doing that for a few months... if you eat right and do light cardio, you will have 6 pack abs ez peazy.
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