33 years old, 6'1", 195 guy, good shape, no six-pack yet, gunning for the six-pack, bigger biceps and bigger calfs. How does this routine look (6 days a week, Sundays off)
Chest and Tris
- Dumbell chest press + pushups 3 x 10
- Skull crusher + close grip bench 3 x 10
- Incline press 3 x 10
- Tricep kickback 3 x 10
- Overhead dumbbell tricep 3 x 10
- Chest Butterflys 3 x 10
- Seated dips 3 x 10
- Burnout: Tricep overhead pulldown
- Burnout: Chest press machine
Back and Bis
- 21 Bicep Curls 3 x 21
- Hammer Curls 3 x 10
- Concentration Curls 3 x 10
- Preacher curls 3 x 10
- Seated row 3 x 10
- Lat pulldown3 x 10
- Superman bicep pully curls 3 x 10
- Burnout: Hammer curls
Legs & Shoulders
- Military presses 3 x 10
- Milk jugs 4 x 10
- Front raises 4 x 10
- Side raises 4 x 10
- Shrugs 4 x 150
- Plate front raise 4 x 10
- Squats 3 x 5
- Deadlifts 3 x 5
- Leg press 4 x 10
- Calfs 4 x 10
- Calf machine 4 x 10
- Box jump 3 x 20
- Kettle bells 3 x 20
Abs (Every Other Day)
- Ab Roller 5 x 10
- 1 Minute Plank In-Between Sets
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from loseit - Lose the Fat http://bit.ly/2WldWKd
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