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

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.

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.