sparkman1006
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Looking to cut and get lean muscle mass..
I have plenty of time to workout at home and work..Looking to get some opinions.Wondering what muscle groups I should join together..And what muscle
groups would be beneficial to work out twice a week..Here is my current workout plan..Don't mind uping the days..I eat healthy taking in about 2600 calories..daily diet looks like this 50 percent protein 24 carbs 26 good fats..
Day 1-Chest ,Triceps 12reps x 3sets
Day 2-Biceps,Forearms,Abs 12reps x 3 sets
Day 3-Legs, Back 12reps x 3sets
Day 4-Shoulders , Traps, Abs 12reps x 3 sets
Off 2 days then I repeat
Day 1 Chest ,Triceps 12reps x 3sets
Bench Press - Barbell, Flat
Flyes - Dumbbell, Flat
Bench Press - Dumbbell, Declined
Flyes - Dumbbell, Declined
Bench Press - Dumbbells, Inclined
Flyes - Dumbbell, Inclined Bench
Tricep Pushdowns - Rope
Tricep Press - Dumbbell, Standing
Tricep Dumbbell Kickback
Day2 -Biceps,Forearms,Abs 12reps x 3 sets
Zottman Curl
Concentration Curl
Dumbbell Curl - Incline
Palms-Up Dumbbell Wrist Curl Over A Bench
Palms-Down Dumbbell Wrist Over A Bench
Ab workout 3sets x 15 reps
Crunch - Decline Reverse (leg weights)
Crunch - Decline (weighted)
Roman Chair (leg weights)
Crunch - Machine Torso rotation
Crunch - Machine
Day 3 Legs, Back 12reps x 3sets
Squats - Barbell
Leg Curls - Lying
Leg Extensions
Calf Raise - Barbell, Standing
Cable Standing Hip Extension
Lat Pulldowns - Wide-Grip
Seated Cable Rows
Barbell Deadlift
Bent Over Dumbbell Row
Day 4-Shoulders , Traps, Abs 12reps x 3 sets
Reverse Flyes
Military Press
Side Lateral Raise
Upright Rows - Dumbbell
Shrugs - Dumbbell
Ab workout 3sets x 15 reps
Crunch - Decline Reverse (leg weights)
Crunch - Decline (weighted)
Roman Chair (leg weights)
Crunch - Machine Torso rotation
Crunch - Machine
I have plenty of time to workout at home and work..Looking to get some opinions.Wondering what muscle groups I should join together..And what muscle
groups would be beneficial to work out twice a week..Here is my current workout plan..Don't mind uping the days..I eat healthy taking in about 2600 calories..daily diet looks like this 50 percent protein 24 carbs 26 good fats..
Day 1-Chest ,Triceps 12reps x 3sets
Day 2-Biceps,Forearms,Abs 12reps x 3 sets
Day 3-Legs, Back 12reps x 3sets
Day 4-Shoulders , Traps, Abs 12reps x 3 sets
Off 2 days then I repeat
Day 1 Chest ,Triceps 12reps x 3sets
Bench Press - Barbell, Flat
Flyes - Dumbbell, Flat
Bench Press - Dumbbell, Declined
Flyes - Dumbbell, Declined
Bench Press - Dumbbells, Inclined
Flyes - Dumbbell, Inclined Bench
Tricep Pushdowns - Rope
Tricep Press - Dumbbell, Standing
Tricep Dumbbell Kickback
Day2 -Biceps,Forearms,Abs 12reps x 3 sets
Zottman Curl
Concentration Curl
Dumbbell Curl - Incline
Palms-Up Dumbbell Wrist Curl Over A Bench
Palms-Down Dumbbell Wrist Over A Bench
Ab workout 3sets x 15 reps
Crunch - Decline Reverse (leg weights)
Crunch - Decline (weighted)
Roman Chair (leg weights)
Crunch - Machine Torso rotation
Crunch - Machine
Day 3 Legs, Back 12reps x 3sets
Squats - Barbell
Leg Curls - Lying
Leg Extensions
Calf Raise - Barbell, Standing
Cable Standing Hip Extension
Lat Pulldowns - Wide-Grip
Seated Cable Rows
Barbell Deadlift
Bent Over Dumbbell Row
Day 4-Shoulders , Traps, Abs 12reps x 3 sets
Reverse Flyes
Military Press
Side Lateral Raise
Upright Rows - Dumbbell
Shrugs - Dumbbell
Ab workout 3sets x 15 reps
Crunch - Decline Reverse (leg weights)
Crunch - Decline (weighted)
Roman Chair (leg weights)
Crunch - Machine Torso rotation
Crunch - Machine