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denka
04-03-2012, 12:34 PM
Hi all,

ust trying to get tips or advise from the ppl who succeed.

My goal is to get better definition and loose belly that I got after my little fella came to this world.

I used to do workout with kettlebells as not looking to get extremely big. just to stay in 96-100 kg range.

I am 5'11'' and weight is 96 kg. Routines I try to finish within 30-35 min + cardio. I'd been doing this routine withing 4 months.

Below is my routine from Jefit app. I hope it is easy to see and understand. For days when I do 2 parts of the body, I do set like this one exercise for one body and then one exercise for another and then rest, so like one set consists 2 exercise for 2 parts of the body. Then I finish with depends on time I have left, either with 1,5 or 2 miles cardio.

Monday

Body Part Exercise Name Rest Time Reps Sets
Shoulders Smith Machine Overhead Shoulder Press
30 Sec. 12 3
Shoulders Dumbbell Lateral Raise
30 Sec. 12 3
Shoulders Seated Side Lateral Raise
30 Sec. 12 3
Shoulders Dumbbell Shoulder Shrug
30 Sec. 12 3
Triceps Barbell Lying Triceps Press
30 Sec. 10 3
Triceps Cable One Arm Tricep Extension
30 Sec. 10 3
Triceps Dumbbell One Arm Triceps Extension
30 Sec. 10 3


Tuesday

Body Part Exercise Name Rest Time Reps Sets
Back Wide-Grip Rear Pull-Up
30 Sec. 12 3
Back V Bar Pull Down
30 Sec. 12 3
Back One-Arm Dumbell Row
30 Sec. 12 3
Back Smith Machine Bent Over Row
30 Sec. 12 3


Thursday

Body Part Exercise Name Rest Time Reps Sets
Chest Dumbbell Incline Bench Press
30 Sec. 12 3
Chest Barbell Neck Press
30 Sec. 12 3
Chest Dumbbell Incline Fly
30 Sec. 12 3
Chest Cable Cross Over
30 Sec. 12 3
Biceps Dumbbell Flexor Incline Curl
30 Sec. 10 3
Biceps Preacher Curl
30 Sec. 10 3
Biceps Hammer Curls
30 Sec. 10 3


Friday

Body Part Exercise Name Rest Time Reps Sets
Upper Legs Barbell Full Squat
30 Sec. 13 4
Upper Legs Leg Press
30 Sec. 12 4
Upper Legs Leg Extensions
30 Sec. 12 4
Upper Legs Clean Deadlift
30 Sec. 12 4
Lower Legs Seated Calf Raise
30 Sec. 10 3
Lower Legs Standing Calf Raises
30 Sec. 15 3

OptikaNET
04-03-2012, 06:49 PM
Looks like a really solid routine to me.

Kind Regards
Dave