Achieving muscular look from side/behind

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    Thumbs up Achieving muscular look from side/behind


    Hi Everyone,

    I'm wondering if my fellow members here could offer some advise. Basically, i used to be fat and lost quite a lot of weight. I was around 224lbs and well over 28% Body fat. I decided to really do something about it and lost weight and body fat %. I'm now at 182lbs (Not sure what body fat %). I've only been training in the gym for around 9 months, in that time i have maintained a really good diet and stuck right at it all the way through. I've not followed any plans or anything, just generally hitting my calories with good foods and training heavy.
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    Whats your gym routine look like

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    Thumbs up


    Quote Originally Posted by rj123 View Post
    Whats your gym routine look like
    I'm quite new to lifting, so i've not really focused on a gym routine to be fair. My first goal was to drop body fat mainly, but now I'm quite focused on building muscle now. The routine mainly consists of something like chest/back, legs/abs, arms, shoulders/abs, i mainly just do 3 sets of about 8-12 reps from the lists below. Guess the routine might be crap. I've only been doing it for a couple of weeks. Newbie here

    What would you more focus on, looking at pics?

    CHEST + BACK - Mon

    WIDE GRIP PULL-UPS
    FLAT BENCH
    INCLINE DUMBBELLS
    SEATED ROW
    WIDE GRIP PULL-UPS
    CHEST FLY
    SINGLE DUMBBELL PULLOVERS ACROSS BENCH

    LEGS + ABS - Tues

    SQUATS
    LEG PRESS
    STIFF LEG DEAD LIFT
    HAMSTRING CURL
    BARBELL LUNGES
    WEIGHTED CALVE RAISES
    AB WHEEL

    ARMS - Weds

    ARNOLD CHEAT CURLS WITH STRAIGHT BAR
    INCLINE FRENCH PRESS
    INCLINE ALTERNATING DUMBBELL CURLS
    BENCH DIPS
    PREACHER CURL MACHINE
    STRAIGHT BAR PUSHDOWNS

    SHOULDERS + ABS - Thurs

    MILITARY PRESS BAR
    UPRIGHT ROWS
    LATERAL RAISES
    FULL FRONTALS
    AB WHEEL

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    It's not bad it could use some minor adjustments but just stick with it and remember if you wanna get big you gotta eat big I've noticed good gains on push pull legs also if your interested in switching up routines

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    Thanks rj123,

    I've had my body fat done today and it came back at 19.7%

    Looking at pictures is this about right? o_O

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    Quote Originally Posted by Elrond_738 View Post
    Thanks rj123, I've had my body fat done today and it came back at 19.7% Looking at pictures is this about right? o_O
    i don't think your pics upload maybe it's just me and I cant see them for some reason

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    Quote Originally Posted by rj123 View Post
    i don't think your pics upload maybe it's just me and I cant see them for some reason
    Try now dude

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    Quote Originally Posted by Elrond_738 View Post
    Try now dude
    yea I would say that's pretty accurate

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    Quote Originally Posted by rj123 View Post
    yea I would say that's pretty accurate
    Really? Thought id be a tiny bit lower. Anyways, what would you more focus on @ pictures? I got my weight done as well today which came back at 175lbs.

    Thanks for the help.

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    Quote Originally Posted by Elrond_738 View Post
    Really? Thought id be a tiny bit lower. Anyways, what would you more focus on @ pictures? I got my weight done as well today which came back at 175lbs. Thanks for the help.
    slow diet aiming to lose 1-2 pounds a week to till you get to 165 then I would bulk from there depending if that's your goal to gain mass

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