well with the help of some of you i've come up with this for the first 4 weeks and i'm on week 2 now!!!


lower-Monday

Straight leg Dead lifts-3x8
dumbbell lunges- 5 steps out turn around and repeat -3X
Pull through s 3x8 ( i need a replacement exercise i fell dumb doing these)
Glute ham raises-3x8
Squat (smith machine) 3x8
MTN climbers 3 count 30


Upper- Tuesday

db presses flat 3x8
bent barbell row-3x8
db seated mil press-3x8
lat pull downs 3x8
triceps push downs with ropes on pulley 3x8
21's (curls)

- why not just go with the waterbury method?
- regular deads are better and do them for sets of 5 until you can't do 5 increasing each week
- you don't need GHR and pull throughs on the same day
- you don't need squats and now regular deads on the same day either and never do smith machine squats
- i'd advise taking tue off and doing heavy upper day on wed
- chin ups same as deads...if you can't do chins than do bb bench same as deads than take out db press
- do pull ups or inverted rows in place of pulldowns if you can
- arm work is not needed if you do the right exercises, lert alone 21's (totally useless)
- 2nd leg day should be fri with no heavy exercise but sets of 8 - 12 with the sae type of set up but different exercises and same with 2nd upper body done on sat
- if you can't train weekends than do heavy lower mon, lighter upper tue, lightwer lower thu and heavy upper fri

swans05 wrote:- why not just go with the waterbury method?
- regular deads are better and do them for sets of 5 until you can't do 5 increasing each week
- you don't need GHR and pull throughs on the same day
- you don't need squats and now regular deads on the same day either and never do smith machine squats
- i'd advise taking tue off and doing heavy upper day on wed
- chin ups same as deads...if you can't do chins than do bb bench same as deads than take out db press
- do pull ups or inverted rows in place of pulldowns if you can
- arm work is not needed if you do the right exercises, lert alone 21's (totally useless)
- 2nd leg day should be fri with no heavy exercise but sets of 8 - 12 with the sae type of set up but different exercises and same with 2nd upper body done on sat
- if you can't train weekends than do heavy lower mon, lighter upper tue, lightwer lower thu and heavy upper fri

well i basically grabbed a few exercises that was recommended in the upper/lower split. why shouldn't i do the squats and deads isn't all lower body.If i'm going for fat lost and getting toned is the 3X8 sets/reps good i do pretty heavy and i raise the weight every week and the last set each time so say if i do db flat bench i do 50 ,50 60 if i can get my 3rd set which is usually more weight up 8 times the next time i do upper i will go 50,60,60 and if that goes great i will start off the next week with all 60's. i see that I'm getting the results i want and I'm getting stronger but my weight lost has stopped i was 205 and now i'm 194. I started on April 5th i do 15-30 minutes of cardio before each workout and i have Wednesdays off. i take nitro tech 1 scoop after workouts with 1% milk i tried water twice last week and barfed both times i take 1 glutimine pill in the am before work out and one at night before bed.

I was reading this and i think i'm going for #3 Fat lost by chad waterbury but the reps is he saying shoot for 24-50 each time you lie on the bench or make the sets = that amount like now with me doing the 3X8 thats 24 is that good in this case

http://www.t-nation.com/readArticle.do?id=651322

- if you're doing squats and deadlifts properly you really shouldn';t be able to do them on the same day i meant...spread them out for a beeter overall effect
- the set/rep goal for fat loss is 36 - 48 for memory so you'll need 3 x 12, 4 x 10 etc...just have a different rep range each workout of the week such as 12 x 3, 4 x 10, 2 x 15 etc
- your progression looks good, keep it up...do 1 - 2 progressive warm up sets than start at the heaviest wt when you're at your freshest

got the set/rep[s mixed up..yes it's 24 - 36 but as stated use a different scheme each day with a heavy light moderate system

21's are beastly, i did them for maybe 3 weeks before switching to pullups and they kill your bicepts.

i cant do 21's and pullups in the same day, to tough

Tony, where possible ditch Glutamine pills and go for Freeform. Pills are more costly, and give you less ingredient and more pointless Gelatin. Freeform would be much easier to take, and mixes in less than 5 seconds in Water, and you could still dose it the same way.

thanks guys i'm really wanting a change in my looks