All tempo - 201
Set1
10 chin-ups
10 Dumbbell Pullover
15 push ups
20 mountain climber
rest max 60seconds

Set2
10 Dumbbell One Arm Upright Row
10 concentration curve
15 reverse lunge with dumbbell
20 sits up
rest max 60seconds

Set3
10 pull-ups
10 burpees
15 arm-row
20 Stiff-Legged Dumbbell Deadlift
rest max 60seconds

Set4
10 Dumbbell bench press
10 Dumbbell pull
15 front squat with dumbbell
20 Crunches
rest max 60seconds

Diet:
10am: Chicken rice
12pm: Corn flakes + milk + whey
1pm: 2Egg's hotdog (too hungry )
2pm: orange
3pm: apple
4pm: some cookies
7pm = PWO : whey + fish + 2 eggs+ sausage
10pm : lean dessert


Remarks: Dammn, today i eat too much, just can't control myself.

This post has been edited by ExpZero: Dec 26 2008, 07:24 PM

dude, i would like to suggest you do this

Dumbbell snatch! the nice excercise since u have only 1 dumbbell

http://gubernatrix.co.uk/2007/11/one-arm-dumbbell-snatch/

http://www.humankinetics.com/products/samples/278.pdf

Very appreciate your help man.

I'm doing something like this, and I call it "dumbbell pull", The movement done by me is same as that just that I didn't start with squat position. I learn this from ross training I guess, but because I forget it's real name, so I simple create a name for it

I'll change my "dumbbell pull" to this one-arm dumbbell snatch.

routine changed in my first post. Diet back to normal as the last 2 days is too dirty .

All tempo - 201
Set1
10 chin-ups
10 Dumbbell Pullover
15 push ups
20 mountain climber
rest max 60seconds

Set2
10 Dumbbell One Arm Upright Row
10 concentration curve
15 reverse lunge with dumbbell
20 sits up
rest max 60seconds

Set3
10 pull-ups
10 burpees
15 arm-row
20 Stiff-Legged Dumbbell Deadlift
rest max 60seconds

Set4
10 Dumbbell bench press
10 Dumbbell pull
15 front squat with dumbbell
20 Crunches
rest max 60seconds

Diet :
11am (wake up) : Corn flakes + milk + whey
1pm : Fish + 2 eggs
3pm : 3 eggs
5pm : 1 egg
7pm : porridge + 2 eggs + 2 drumstick
10pm : Lean dessert

Remarks: Can't believe I get some muscle gain from this routine . Did earn some fat from the last 2 day's dirty dinner.

This post has been edited by ExpZero: Dec 30 2008, 07:25 PM

Basically I've done with this routine, giving myself a 1 week deload before start my gym session again next week by continue my OVT.

This kind of workout did bring new muscle grow, and it's good for cutting.

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