Mcelis323
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How's it going fellas, so I'm trying to get ripped for summer, here is my routine,I want to keep strength so I am going heavy and ending it light
Chest
200 push up combo (different types of pushups)
Bench press x3 and x1 Light weight
Incline press x3 ...x1
Cable high and low 2 sets each 15-25 reps
Overhead lat x3
Decline x3 ...x1
Dips x3
Back
80 pull up combo
Wide grip lat pull down x3..x1
T bar x3,..single arm row with bar max x1
Barbell row x3..x1
Upright row x3 max
Bent lateral x3 max
Shrugs x3 max
Lower back/legs
Ass to grass squats x3..single leg squat max x1
Deadlift x3
Leg press x3..x1
Hyper extension x3
Leg ext x3..x1
Leg curl x3
Calve raises x3 max
I need some help fixing up an arm routine, I mainly stick to full compound movements, and not so much isolation, for triceps I avoid close grip bench press and skull crushes,bothers wrist, and I am lacking shoulders, cardio 3x a week about 30-40 min, abs 3x a week
What I ate today
Gainer shake with oatmeal and banana
Tuna salad
Chicken breast and salad
Turkey sandwich an hour before working out
Gainer shake after working out
I will be keeping carbs to a minimum, as in break fast,lunch and post workout
Currently waiting on fat burner I will log and also taking nitric oxide, I am using Vince girondas technique 60%,75%,100%,30% if I remember correctly, except I'm doing this 80%,80%,100%,40% to build up strength, I log everything and go up at least 5lbs on every exercise
Reason I am drinking a gainer is to intake a bit more calories since sometimes I don't have time to cook, I. Also drinking a tea that helps remove excess water weight, planning to make my final meal 6th and all green juice mix
Chest
200 push up combo (different types of pushups)
Bench press x3 and x1 Light weight
Incline press x3 ...x1
Cable high and low 2 sets each 15-25 reps
Overhead lat x3
Decline x3 ...x1
Dips x3
Back
80 pull up combo
Wide grip lat pull down x3..x1
T bar x3,..single arm row with bar max x1
Barbell row x3..x1
Upright row x3 max
Bent lateral x3 max
Shrugs x3 max
Lower back/legs
Ass to grass squats x3..single leg squat max x1
Deadlift x3
Leg press x3..x1
Hyper extension x3
Leg ext x3..x1
Leg curl x3
Calve raises x3 max
I need some help fixing up an arm routine, I mainly stick to full compound movements, and not so much isolation, for triceps I avoid close grip bench press and skull crushes,bothers wrist, and I am lacking shoulders, cardio 3x a week about 30-40 min, abs 3x a week
What I ate today
Gainer shake with oatmeal and banana
Tuna salad
Chicken breast and salad
Turkey sandwich an hour before working out
Gainer shake after working out
I will be keeping carbs to a minimum, as in break fast,lunch and post workout
Currently waiting on fat burner I will log and also taking nitric oxide, I am using Vince girondas technique 60%,75%,100%,30% if I remember correctly, except I'm doing this 80%,80%,100%,40% to build up strength, I log everything and go up at least 5lbs on every exercise
Reason I am drinking a gainer is to intake a bit more calories since sometimes I don't have time to cook, I. Also drinking a tea that helps remove excess water weight, planning to make my final meal 6th and all green juice mix