Program I put together! Please feed back :)

[nzbbuser]

Hey guys!

I put this program together and want to see what you guys think of it. How I could tweak it and make it better..... I have a bunch of programs given to me by different trainers but I just took these programs and made my own. I'm newbie at this so please feel free to give insight. The goal is the get ripped! I already have mass but need to get rid of my fat! Haven't started this yet but will be done starting Monday

Mon - Bench Press and Prone Row (Super Set, Reps = 12,10,8,6 and 30 sec rest between sets), Dumb Bell Shoulder Press and Lat Pull down (Super Set, Reps = 12,10,8,6 and 30 sec rest between sets), BB Bicep Curl (3 sets 12 Reps and 30 sec rest between sets), Tricep Extension (3 Sets 12 Reps and 30 sec rest between sets)

Tue - Anaerobic Fitness - 1 min hard, 1 min slow (This is performed ten times then I rest by walking for 5 minutes then do the 1 min hard and 1 min slow again)

Wed - Bench Press and One Arm Row (Super Set, Reps = 6,5,4,6-8, 90sec rest between sets), Dumb Bell Shoulder Press and Chin ups (Super Set, Reps = 6,5,4,6-8, 90sec rest between sets)

Press ups and Fat man chins (Super Set, Reps = Max, Sets = 3)

Thu - Anaerobic Fitness - 20 sec hard on bike, 10 sec recover 20 hard, 10 sec recover (1 min rest), Dumb Bell Push Up Twists and Push Up Claps (Super Set, Push up Twists = 5 on each hand, Push up claps = 10 Reps), Burpee Dumb Bell Row + 4th Level Barbell pull (Super Set and 10 reps for both exercises). 1 min rest in between all exercises. 3-5 sets to be completed for this circut

Fri - Rest

Sat - Rugby Game (Only Social)

Sun - Rest

Thanx!

[severe]

You after that assthetic look? marathon runner legs, with a weight trainer upper body?

[hjp]

No legs? Yet benching twice a week?

Put all upper work onto Wednesday an Thursday and hammer legs on Monday. Squats, deadlifts, leg press, lunges, leg curls & extensions etc (those are in order of priority).

[Ninja]

assthetic

:clap:

Seriously mate get under a barbell and do some squats

Also

Burpee Dumb Bell Row

Wtf?

[Mcmass]

Hey guys!

I put this program together and want to see what you guys think of it. How I could tweak it and make it better..... I have a bunch of programs given to me by different trainers but I just took these programs and made my own. I'm newbie at this so please feel free to give insight. The goal is the get ripped! I already have mass but need to get rid of my fat! Haven't started this yet but will be done starting Monday

Mon - Bench Press and Prone Row (Super Set, Reps = 12,10,8,6 and 30 sec rest between sets), Dumb Bell Shoulder Press and Lat Pull down (Super Set, Reps = 12,10,8,6 and 30 sec rest between sets), BB Bicep Curl (3 sets 12 Reps and 30 sec rest between sets), Tricep Extension (3 Sets 12 Reps and 30 sec rest between sets)

Tue - Anaerobic Fitness - 1 min hard, 1 min slow (This is performed ten times then I rest by walking for 5 minutes then do the 1 min hard and 1 min slow again)

Wed - Bench Press and One Arm Row (Super Set, Reps = 6,5,4,6-8, 90sec rest between sets), Dumb Bell Shoulder Press and Chin ups (Super Set, Reps = 6,5,4,6-8, 90sec rest between sets)

Press ups and Fat man chins (Super Set, Reps = Max, Sets = 3)

Thu - Anaerobic Fitness - 20 sec hard on bike, 10 sec recover 20 hard, 10 sec recover (1 min rest), Dumb Bell Push Up Twists and Push Up Claps (Super Set, Push up Twists = 5 on each hand, Push up claps = 10 Reps), Burpee Dumb Bell Row + 4th Level Barbell pull (Super Set and 10 reps for both exercises). 1 min rest in between all exercises. 3-5 sets to be completed for this circut

Fri - Rest

Sat - Rugby Game (Only Social)

Sun - Rest

Thanx!

To much upper body stuff, and no lowerbody. Have a day early in the week for legs so they are rested for the game on the weekend.

Much better to focus on your eating to lean up. Do some research on diet or find someone to help you get some kind of eating plan to drop some fat.

Good luck:)

[severe]

Guys, please limit the troll feeding to only one line. Thanks. Gifs welcome...

[karm015]

Burpee Dumb Bell Row

youtube pls

[train hard]

no leg training = no respect = can,t take you seriously

[muscle99]

Why have you posted your training plan? Diet is faaaar more important than training.

[HarryB]

I read it, I loved it, I've embraced it and now I am living it!!!!!