Age : 19
Height : 163cm / 5 ft 4
Weight : 65kg (09/04/2014)
Body Fat Percentage : ~21% (according to TAMITA Body Composition Analyzer)

MONDAY : Shoulders
TUESDAY : Cardio
WEDNESDAY : Back & Triceps
THURSDAY : Cardio
FRIDAY : Chest & Biceps
SATURDAY : (if I miss anything it'll be done on this day)
SUNDAY : Cardio

*I do not train legs as of now, legs are quite big (genetics)

CARDIO : 1 hour of low-intensity cardio. Heart rate at 60% to 80% of maximum heart rate.

5 sets for each exercise.

Shoulders

Dumbbell Military Press : 10kg - 12.5kg (per arm) x8

Dumbbell Side Lateral Raise : 5kg (per arm) x8

Dumbbell Lateral Front Raises : 5kg - 7.5kg (per arm) x8

Dumbbell Shrugs : 20kg (per arm) x15

Pull Ups (Shoulder Width, Neutral Grip) [Assisted] : 35kg - 40kg (assisted) x8

Back

How To: Seated Low Row (LF Cable) : 20kg-25kg x8

Wide-Grip Lat Pulldown : 30kg - 35kg x8

Reverse Grip Lat Pull Down : 25kg - 30kg x8

Triceps

Two Arm Overhead Dumbbell Extension : 12.5kg x8

Tricep Pushdowns : 15kg x8

Dips [Assisted] : 35kg - 40kg (assisted) x8

Close Grip Pull Ups [Assisted] : 35kg - 40kg (assisted) x8

Chest

Dumbbell Incline Chest Press : 12.5kg - 15kg (per arm) x8

Dumbbell Incline Fly : 10kg (per arm) x8

Dumbbell Flat Chest Press : 12.5kg - 15kg (per arm) x8

Biceps

Standing Dumbbell Curls : 7.5kg - 10kg (per arm) x8

Dumbbell Hammer Curls : 7.5kg (per arm) x8

Dumbbell Side Curls : 7.5kg (per arm) x8

Chin-ups [Assisted] : 40kg (assisted) x8

This post has been edited by RedPillReality: Apr 10 2014, 07:37 PM

still, u should do at least one leg day in the program. no excuses

how many sets do you do for your workouts?

oops forgot about sets. Everything 5 sets, I take about 1.5 hours working 2 regions.

Thanks for the input.

I can do legs on shoulders day but my legs aren't skinny, calves have always been on the bigger side & doesn't look proportional to my upper body.

Still in dilemma, aesthetically speaking.

Low intensity cardio, approximately 500 calories on the elliptical today.

Don't find any excuse to skip leg day. Big leg? How big izzit lol

Anyway, I would suggest you to do some research on nutrition as fat loss / muscle gaining totally depends on your diet. If diet went wrong, you cant get ur desired body no matter how hard u train.

Besides, just ditch the bro split and do either full body 3 times per week OR upper/lower 4 times per week. Search for some beginner routine from bodybuilding.com instead of doing your current split if you really take bodybuilding serious.

Also add more compound movement to your routine. Isolation just to cover up those part lagging.

This post has been edited by -ccy-: Apr 10 2014, 08:19 PM

Would recommend you to read up on HIIT Cardio training...cardio with varied speeds and lesser amount of workout time yields better results

big thighs as well? FYI i have big legs before i started workout too but i still squat, because it's piece and parcel bro, without a strong lower foundation you can't possibly support your upper body later

Thanks, I did do interval training (not High Intensity) to lose 7kg fat mass back in 2011.

I tried HIIT this year with the stair stepper for a week, went all out at 1 min intervals for 15 mins.

I stopped because I seemed to be losing muscle mass (again, according to TAMITA body analyser, not accurate) so I thought a safer way would be low intensity cardio.


Is HIIT what you do for your cardio?

Never thought of it that way, about isolated and compound workouts.

Are you referring to those starting strength plans? I knew about those but I'm afraid of having a wrong form for deadlifts and squats even after watching YouTube videos. I go to Fitness First and the personal trainers are always bugging me to pay them to teach me stuff. RM2xxx for 30 training sessions.

Nevertheless I'll learn those compound movements.

And... I'll fit in leg day too. (my legs aren't muscular big, just bigger than it's supposed to be)

Thanks a million.

This post has been edited by RedPillReality: Apr 10 2014, 10:46 PM

My legs are bigger than average (in high school people asked if I trained my legs when I wasn't even working out). But thanks a lot for the input, I should fit in a leg day nonetheless.

Basically not only starting strength. Compound movements are generally exercise that involve more than 1 joint.
chest = bench press/dips
back = deadlift, row, pull up
shoulder = military/dumbell press
leg = squat
and etc...

For your form, use the weight that you can handle and do for few reps and take a video. You can always post at bodybuilding thread here and ask for form check. As long as your weight is not too heavy to handle, you shouldn't injured urself. I rarely trust PT as they will ask u to avoid squat/deadlift by giving excuses that you ll injured. Just practice your form slowly instead of not doing it.

Leg day has much more benefit than you think other than just building your leg. Trust me, bigger leg can help u build bigger upper body as our lower body muscle(glute, hamstring and quad) are big muscle group that will increase your testosterone level. If you aiming to lose fat, leg day gonna burn hell lot of calorie.

Anyway, just use the first few week to learn the form and increase the weight slowly. Follow a proven/suggested beginner routine and learn how to progressive overload. After a few months, check your result and modify your workout based on your own preference.