Training for fat loss, muscle gain

Legs and abs
Squat
Leg Press
Leg Extension
Leg Curl
Incline sit-up
Calf raises

Chest and triceps
Flat bench (3x6)
Inclne bench (3x6)
Barbell curls
Dumbbell Kickback (3x8)
Flat Flyes (3x8)
Inclined Flyers (3x8)
Dips (3x5)

Back and biceps
Deadlift  (lift HEAVY, less rep)
Pull up (3x5)
Cable Row (3x8)
LAT Pulldown (2x8) (shoulder width, palms away)
LAT Pulldown (2x8) (narrow grip, palms toward you)

Cradio includes 30 minute work out... walk for five minutes, run for five, walk for five minutes, run for three... and so on, until I do this for 30-40 minutes.

Schedule usually something like this:
Wednesday: Back/biceps
Thursday: Cardio
Friday: Chest/triceps
Saturday: Legs/Abs
Sunday: Cardio
Monday: Back/biceps
Tuesday: Chest/triceps
Wednesday: OFF
Thursday: Cardio
Friday: Legs/Abs

Any changes/suggestions appreciated... thanks.

Hate to break it to ya bud but your not gona gain muscle and lose fat at the same time. Pick one or the other and then we'll be glad to help ya out from there.

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

delts?

Anbe Sivam. Period.

7 days on, 1 off? no shoulders? it needs some serious re-jigging, mate.

Bench Press Max - 170kg @ 100kg
Squat Max - 220kg @100kg
Deadlift Max - 275kg @100kg

Weight - 90kg

leeman


7 days on, 1 off? no shoulders? it needs some serious re-jigging, mate.

Agreed, you are overtraining

No food tastes as good as looking good Feels.
"Body Becomes Its Function"