Get lean..Help needed

[Strung_hung]

I am,

Height - 5'9
Age -24
Sex - Male
BF% - 12 (I will get a better answer when, I get myself a measuring tape)

Now I plan on getting LEAN !

Day 1 - Shoulder

Dumbbell Press - 3 set
Military Press - 3 set
Standing Lat Raise - 3 set
Reverse Overhead DB - 3 set
Standing Bent-over DB -3 set
Upright Row Straight Bar - 3 set
Shrugs - 3 set

Cardio 45min

Day 2 - Chest

Bench Press - 4sets
DB flat bench - 3 set
Incline DB press - 3 set
Decline DB press - 3 set
Dumbbell flys - 3 set
Machine fly - 5 burning sets

Cardio 45min

Day 3 - Back/abs

Bent-over Barbell -3 set
Dead-lift Barbell - 3 set
Hyper-extension ( back bend) 3 set
Machine Crunch - 3 set
Reverse leg raise - 3 set (with ball for abs)
Roman Chair - 3 set

Cardio 45mins

Day - 4 - ARMS

Preacher Curl - 3 set
Incline DB Curl - 3 set
Dumbbell curl - 3 set
Machine Curls - 3 set
Reverse Curl - 3 set
Cable Press down - 4 set
One-arm DB press - 3 set
Barbell close grip press - 3 set

Cardio 45min

Day 5 - Leg/Abs (Need some more help finding another good leg workout)

Squat - 3 set
Leg press Variation - 3 set
Straight leg deadlift - 3 set
Standing calf raise - 3 set
Seated calf raise - 3 set

Roman chair
Seated Leg tucks

Cardio 45min

Now all these, Workouts will be used to burn fat. So when I say that, I am going to lift high rep ( ex... 12/12/10)

Hope to hear from ya!

[gsxr750]

Hey! Welcome to the forum..

Any chance you could post your diet? If you're already at 12% likely a tight diet will be required to shed those last few pounds of blubber.

[Gettin'r'round]

Food poisoning...

Ok not the greatest idea but **** me I've barely eaten for days and looking at food still makes me ill. uggggg

[tex]

holy ****ing exercises batman......6 exercises on chest day?!?! 5 for bi's?! you'll lose weight buddy....from overtraining.....you gonna lose some muscle.....you need 3-4 movements max for large bodyparts and 2-3 for smaller imo......

chest incline bench, flat db, flyes
back deadlifts, chins, bb rows if you must
legs squats, reverse hyper, leg press
arms seated db curls, bb curls, tri pressdown, skullcrushers
abs....as needed
shoulders military press, lat raises, bent over flyes

[Strung_hung]

holy ****ing exercises batman......6 exercises on chest day?!?! 5 for bi's?! you'll lose weight buddy....from overtraining.....you gonna lose some muscle.....you need 3-4 movements max for large bodyparts and 2-3 for smaller imo......

chest incline bench, flat db, flyes
back deadlifts, chins, bb rows if you must
legs squats, reverse hyper, leg press
arms seated db curls, bb curls, tri pressdown, skullcrushers
abs....as needed
shoulders military press, lat raises, bent over flyes

THANKS!

[Ritch]

I wouldn`t train shoulders before chest, switch the order. I don`t see why shoulders needs a day on it`s own eiter. Your back day has no width movements such as variations of chins or pulldown movements. Way too many sets and exercises for chest, 3 is plenty. Also forget the concept that high reps burn fat, it`s absolute bullshit. 5 exercises for biceps is just insanity. Man you need to start doing some reading my friend!

[Felinecougar]

My order is Chest a push

Back a pull

Shoulders a push

Arms i do both triceps and biceps but I like a day of rest before I do them.

Legs a kick ass girly routine now.


So you wanna get lean? How much dairy and fruit are you getting each day?

What is your fats and carb levels at? Do you drink on weekends?