I'm 17cm and 80kg ...
My target to gain lean muscle and then toning it
I follow my fren workout who is 170cm and 74kg(78kg started). He take GNC AMP MASS XXX

Here is his workout

DAY 1 Chest+ Biceps

Incline (upper)
Bench Press (middle)
Decline (lower)
Incline Dumbell Press
Flat Dumbell Flyes
Flat Pull Overhead

DAY 2 Shoulder + Tricpes

Seated Press (front)
Dumbell Lateral Raise (left & right)
Traps (shrugs)(front)
Bent Over Row (Rear lateral raise up)
(left & right)
Traps (shrugs) (behind)

DAY 3 Leg

Squats
Dead Lift
Lunges (left & right)
Leg Extensions
Standing Half Raises

DAY 4 Back

Pull Down
Seat Cable Row
Barbell Row
One Arm Row
Hyperextensions

DAY 5 ARMS(Bicep+Tricep)

Barbell (inner)
Preacher (outer)
Hammer Curls (dumbbell)
Overhead Extension (one arm)
Lying Triceps Extensions
(two hands)
Kick Back (left & right)
Cambered Bar Cable Pushdowns
Wrist Curls (forearms)

DAY 6 ABS
Lower
Vertical Reverse Crunches
Leg Pull Ins

Upper & Lower
Raise Leg Crunches
Crunches

Upper & Obliques
Twisting Leg-Up Crunches



What you all think?i think slightly over-train

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Added on February 8, 2011, 9:23 amIm thinking of modified my fren workout as i only train at home using dumbbell

DAY 1 Chest+Biceps
Flat DB Bench Press
DB Fly
DB Pullover
Standing DB Curl
Standing Hammer Curl
Concentration Curl
Wrist Curl

DAY 2 Legs+ABs
One Leg DB Squat
Sumo Squat
Standing Calf Raise
Lunges
DB Stiff Leg Deadlift
Reverse Crunch
One Side Crunch
DB Side Bend

DAY 3 REST

DAY 4 Shoulder + Tricep+Back
Seated DB Extension
One Arm DB Extension
Overhead Tricep Extension
Arnold Press
DB Shrug
Bent Over Lateral Raise
Single Arm Bent Over Rows
Bent Over DB Row

DAY 5 Cardio+ABS
Reverse Crunch
One Side Crunch
DB Side Bend
V-UPps
Flutter Kicks
Bicycle

DAY 6 Repeat DAY 1

This post has been edited by chilskater: Feb 8 2011, 09:53 AM

DB is 10kg each...beginner mah..yes mike, whole day he do abs..

yes twice a week...i need feedback if it the best schedule...wat i read, i shud do alternate day off after lifting..and rest day strictly for cardio...correct ka?

heheh...i wanted to do chin up but no tools..i can use dips and push up as warmup..last time i try his abs training, the next day cramped la..i will join gym once i can lift weight in good form..my leg hand so weak la...thanks for ur feedback

actually i want to create workout that using DB only..once im outgrow it, i might add up some weight(Bowflex Selecttech 552)

This post has been edited by chilskater: Feb 8 2011, 01:28 PM

i adjusted the ABs training day..to below

Leg+ABS
One Leg DB Squat(almost same with Bulgarian squat)
Lunges
Sumo Squat
Reverse Crunch
One Side Crunch

i was resting in between set for abs,i almost felt asleep...then go down stairs to kitchen,...kuat goyang kaki ooo..i'm aiming to train in the morning actually but i have something to do just now..

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Added on February 9, 2011, 4:02 pmOne Arm DB Extension
Lying Tricep Extension
Single Arm Bent Over Rows
Seated DB Extension/ Arnold Press
DB Shrug
Bent Over Lateral Raise
DB Stiff Leg Deadlift

my arm so weak all single arm exercise..

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Added on February 12, 2011, 3:31 pmMale
Height : 68.1 inch
Weight: 176lbs 80KG
Waist measurement : 34 inch
Wrist measurement: 7 inch

body fat percentage = 14.8%
total body fat = 26.05 lbs
fat free mass = 149.95 lbs

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Added on February 12, 2011, 3:34 pmYesterday

Bent Fly 3x12x5kg
Standing DB Curl 3x12x5kg
Wrist Curl 3x12x5kg
Kickback 3x12x5kg
Push Up 3x10
Plank 3x15sec
Dip 3x15

Today Cardio if weather permits, if not im doing light ABS and Chest

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Added on February 12, 2011, 6:33 pmsempt do 10min jogging the sprint 15m atas bukit for 5 set before raining..

This post has been edited by chilskater: Feb 12 2011, 06:33 PM

173cm

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Added on March 1, 2011, 6:01 pmim out for a week...flu and my protein abis la..

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Added on March 4, 2011, 9:47 pmMorning
2 Scoop On Whey
2 Slices of whole bread with peanut butter (or replace with OAT)
1 cup of coffee

Mid Morning
2 Slices 2 Slices of whole bread with peanut butter
Apple / Banana

Lunch
1/4 of white rice + fish + Vegie

Preworkout (I start workout 2pm/3pm)
I cup of Coffee
2 Slices 2 Slices of whole bread with peanut butter
Apple / Banana

Postworkout
4 Slices of whole bread with peanut butter (or replace with OAT)
2 Scoops of Whey

Dinner
1/4 of white rice + fish + Vegie

Supper
Apple/Banana (or replace with OAT)
Milo

This post has been edited by chilskater: Mar 4 2011, 09:47 PM