This may be a long post, but im going to post my workout routine and diet, and even a pic of what i want to be at(
www.joeyfitness.com check out some of those pics, thats what i want)...i can upload a picture of MYSELF also ASAP (really not to far away of my goal). Just curious to see if anyone can give me some solid advice, or even critique my routine or diet up. Here we go...
NOTE: I do at least 30 minutes of cardio and ab workout everyday DAY 1: CHEST -
Flat barbell or dumbbell bench press - 4 sets 10-12 reps
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Incline dumbbell or barbell press - 4 sets 10-12 reps
*
Optional Decline barbell press - 2 sets 10-12 reps
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Flat dumbbell flyes - 4 sets 10-12 reps
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Dips - 4 sets 10-12 reps
Push ups - 4 sets 10-12 reps (just to maxamize my workout )
DAY 2: BACK EXERCISE:
-Pull-ups 3-4 sets of 10
-T-Bar Rows - 4 sets 10-12 reps
Deadlifts - 4 sets 10-12 reps
-Dumbbell rows - 4 sets 10-12 reps
-Front Lat pulldowns - 4 sets 10-12 reps
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Lower back hyperextensions - 4 sets 10-12 reps
DAY 3: ACTIVE REST DAY (OFF DAY) - 30 min cardio or abs OPTIONAL
DAY 4: LEGS EXERCISE:
Squats - 4 sets 10-12 reps
Dumbbell Lunges - 4 sets 10-12 reps
Front leg extensions - 4 sets 10-12 reps
Lying leg curls - 4 sets 10-12 reps
Standing/seated calf raises - 4 sets 10-12 reps
DAY 5: SHOULDERS EXERCISE:
Seated Shoulder Press - 4 sets 10-12 reps
Side lateral raises - 4 sets 10-12 reps
Front lateral raises - 4 sets 10-12 reps
Rear delt raises (or reverse pec dec) - 4 sets 10-12 reps
Barbell shrugs - 4 sets 10-12 reps
DAY 6: ACTIVE REST DAY (cardio, abs ) OPTIONAL* DAY 7: ARMS EXERCISE:
Standing barbell curls - 4 sets 10-12 reps
Seated dumbbell curls - 4 sets 10-12 reps
Dumbbell preacher curls - 4 sets 10-12 reps
Dumbbell hammer curls - 4 sets 10-12 reps
Skull-crushers 4 sets 12-15 reps
Rope pressdowns - 4 sets 12-15 reps
Tricep dumbell kickbacks - 3 sets 12-15 reps
Dips - 4 sets 10-12 reps
DIET-- Breakfast - 8 egg whites, 2 pieces of whole wheat toast, 2 pieces lean bacon Morning Snack - Protein Shake Lunch - Turkey/Tuna sandwich on whole wheat bread/pita w/ lettuce tomatto After workout - Protein Shake Dinner - 6oz piece of chicken, steamed broccoli, veggies, etc **I ussualy mix it up w/ breakfast and will do some whole wheat french toast, or an egg white omelet. Same w/ dinner, mix it up w/ steak, different veggies, etc etc. I am also consuming at least 120 fl oz of water a day. anything you guys can fix up, or comments or advice is well appreciated. Thanks in advance guys! I am also on NO-Xplode and Nitrix, and just bout ON 100% whey.