Getting Serious

Bigger Stronger Leaner Beginners
1

What do you think?
Combined with a decent diet using the 7, my goals are to lose body fat and gain lean mass all over.

I’m 6ft2"

Weigh 175lbs

Body Fat of about 18%

Friday ? Chest, Back.
Dumbbell Flyes ? 3 Sets of 8 Reps.
Bent Over Lateral Raise ? 3 Sets 8 Reps.
Dumbbell Press ? 3 Sets of 8 Reps.
Bent Over Rows ? 3 Sets of 8 Reps.
One Arm Bent Over Raise ? 3 Sets of 10 Reps, per arm.
Barbell Bench Press ? 3 Sets of 6 Reps
Incline Bench Press ? 3 Sets of 6 Reps.

Saturday
Swimming ? 2 Hours

Sunday ? Shoulders, Arms.
Upright Rows ? 3 Sets of 8 Reps.
Dumbbell Shoulder Press ? 3 Sets of 8 Reps.
Side Rows ? 3 Sets of 8 Reps.
Bicep Curls ? 3 Sets of 6 Reps, per arm.
Tricep Extension? 3 Sets of 6 Reps.
Hammer Curls ? 3 Sets of 6 Reps, per arm.
Lying Tricep Extension ? 3 Sets of 6 Reps.

Monday ? Legs, Abs
Deadlift ? 3 Sets of 8 Reps
Leg Lifts ? 2 Sets of 25 Reps
Squat ? 3 Sets of 8 Reps.
Crunches ? 2 Sets of 25 Reps
Glute Lift ? 3 Sets of 25 Reps
Calf Raises ? 3 Sets of 8 Res
Thank you for any help,

Nathan

2

Not the greatest IMO ZI think at this point youd be better following a solid program by an experienced coach like the many here. BUT that said if you do stick to this and DO the damn thing youll see results.

I would however swap sunday and monday giving more rest between the two upper body days that hit much the same muscles

Phill

quote]Sarpedon wrote:
What do you think?
Combined with a decent diet using the 7, my goals are to lose body fat and gain lean mass all over.

I’m 6ft2"

Weigh 175lbs

Body Fat of about 18%

Friday ? Chest, Back.
Dumbbell Flyes ? 3 Sets of 8 Reps.
Bent Over Lateral Raise ? 3 Sets 8 Reps.
Dumbbell Press ? 3 Sets of 8 Reps.
Bent Over Rows ? 3 Sets of 8 Reps.
One Arm Bent Over Raise ? 3 Sets of 10 Reps, per arm.
Barbell Bench Press ? 3 Sets of 6 Reps
Incline Bench Press ? 3 Sets of 6 Reps.

Saturday
Swimming ? 2 Hours

Sunday ? Shoulders, Arms.
Upright Rows ? 3 Sets of 8 Reps.
Dumbbell Shoulder Press ? 3 Sets of 8 Reps.
Side Rows ? 3 Sets of 8 Reps.
Bicep Curls ? 3 Sets of 6 Reps, per arm.
Tricep Extension? 3 Sets of 6 Reps.
Hammer Curls ? 3 Sets of 6 Reps, per arm.
Lying Tricep Extension ? 3 Sets of 6 Reps.

Monday ? Legs, Abs
Deadlift ? 3 Sets of 8 Reps
Leg Lifts ? 2 Sets of 25 Reps
Squat ? 3 Sets of 8 Reps.
Crunches ? 2 Sets of 25 Reps
Glute Lift ? 3 Sets of 25 Reps
Calf Raises ? 3 Sets of 8 Res
Thank you for any help,

Nathan
[/quote]

3

ok, have swapped the days.

can you link me to the workout section, i can’t find it.

thank you for your help.

Nathan