I suggest you break it down into larger body parts and MANY less sets.
ex:
Mon: Chest, Shoulders, Tris
Incline Bench: 5 sets, 8-12reps, & a superset of dumbbell flyes (10-12r)
Shoulder Press: 5 sets, 9-12reps, & superset w/ lateral raises
Dips: 5 sets to failure, superset of Tri pushdowns
Abs
Tues:
Cardio (try High-Intensity Interval Training, a quick search on altavista will tell you all about it)
Wedn: Legs
Squats: 5 sets, 8-12reps, superset w/ leg extensions
Deadlifts: 5 sets, 8-12 reps, superset w/ hammy curls
Calf Raises: Strip sets to failure
Abs
Thurs: Cardio (HIIT)
Fri: Back, Biceps
Barbell Rows: Same reps and set patterns, superset w/ lat bar pulldown
Bicep Curls: As above, supersetting w/ the EZ bar curl
Shrugs: as above, no superset
Abs
Sat: Cardio
Sun: Rest
Take 1.5-3min between sets, and stay no more than 75 min at the gym.
Try to do your cardio in the morning before eating. Also make sure you eat healthy. 6 smaller meals throughout the day... you can get more detail about what to eat in the health and fitness section.
What I've posted is a modified version of a workout from Anthony Ellis: www.skinnyguy.net -his package used to be 80$ but I think he may have raised it. Either way, if you can afford this it works.
The key to weight training is to shock your body into changing. If you push yourself hard on each set, you will see great results with this workout and it will take you half the time. Also, if I may paraphrase Arnold in Pumping Iron: "It is on the 11th and 12th set that our body experiences the new stress, and that forces it to grow." Watch that movie. Not for advice on weightlifting, but you'll get to hear Arnold say how he's cuming on stage like 12 times haha
Good luck with your goals & keep us posted!
ex:
Mon: Chest, Shoulders, Tris
Incline Bench: 5 sets, 8-12reps, & a superset of dumbbell flyes (10-12r)
Shoulder Press: 5 sets, 9-12reps, & superset w/ lateral raises
Dips: 5 sets to failure, superset of Tri pushdowns
Abs
Tues:
Cardio (try High-Intensity Interval Training, a quick search on altavista will tell you all about it)
Wedn: Legs
Squats: 5 sets, 8-12reps, superset w/ leg extensions
Deadlifts: 5 sets, 8-12 reps, superset w/ hammy curls
Calf Raises: Strip sets to failure
Abs
Thurs: Cardio (HIIT)
Fri: Back, Biceps
Barbell Rows: Same reps and set patterns, superset w/ lat bar pulldown
Bicep Curls: As above, supersetting w/ the EZ bar curl
Shrugs: as above, no superset
Abs
Sat: Cardio
Sun: Rest
Take 1.5-3min between sets, and stay no more than 75 min at the gym.
Try to do your cardio in the morning before eating. Also make sure you eat healthy. 6 smaller meals throughout the day... you can get more detail about what to eat in the health and fitness section.
What I've posted is a modified version of a workout from Anthony Ellis: www.skinnyguy.net -his package used to be 80$ but I think he may have raised it. Either way, if you can afford this it works.
The key to weight training is to shock your body into changing. If you push yourself hard on each set, you will see great results with this workout and it will take you half the time. Also, if I may paraphrase Arnold in Pumping Iron: "It is on the 11th and 12th set that our body experiences the new stress, and that forces it to grow." Watch that movie. Not for advice on weightlifting, but you'll get to hear Arnold say how he's cuming on stage like 12 times haha
Good luck with your goals & keep us posted!
