warren_1987

after having a hat with few people on here i have derived a routine id like checked if you would be so kind. im not trying to bulk or cut lol here is the craic im 173lbs but flabby i need to change the flab for muscle whilst keeping the same weight(boxing reasons) i can go up too 175lbs or down to 168lbs

all 4x 8

mon - legs and shoulder

12 rounds of skipping 1min rounds
leg press
leg curl
alf raises
shoulder press
(10 x front raises, side raises, bent over raises) x 4

wed - bi and chest

skipping
21's
pull ups
preacher curls
chest press dumbells
chest press upright machine
upright flys machine

fri back and tri

skipping
bent over rows
lat pulls
rows
french press
lose grip press
cable pull downs
dips


and ill eat a high protein low carb diet at maintanance calories maybee just under

hows that?/

ah24

Look's OK.

I'd do it differently personally but hey - give it a go.

Quick tip, if your planning to 'turn fat to muscle' it aint happening dude. Big misconception, they're two completely different tissue types - one cannot turn from one to other. Sorry if that's not what you meant.

warren_1987

no mate its ok , i knew that one im supprised my self so many peple think it but hey thats life maybee they should have paid more attention to biology class lol

what would you do diffrent>? im open to suggestions

big

More compounds, like squats, deadlifts, bench, etc etc, and less isolation work.

And do your cardio AFTER weights, or at a separate time.

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TH&S

As above, and do bigger muscles before smaller muscles. I.e. Chest before Bi's

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D: 220 | B: 110 | S: 170 | Target: 550

warren_1987

thanks guys, can i ask why cardio after ( not questioning it just wondering why lol)

i have a problem with squats and dl lol i cant do them proply unless the weight is very low otherwise i get terrible back pains so doc at my gym told me not to do them and i suppose health before looks

ah24

Exactly the 3 points the above 2 made.

Compounds.
Big to small muscle groups
Cardio after weights or on seperate days.