here's an example of the calves routine
Actually you should have the order be
Day 1 Legs
day 2 Shoulders et all
day 4 Chest (add abs)
Day 5 Back bis
Day 6 Abs
Day 7 abs or cardio
Alright here you go man imma get specific
try doing a four day split workout plan
Monday work Shoulder tris calves and abs
Friday Back Bis and abs
start every workout with two large compound lifts, for instance on a chest day start with bench and dips or incline...
you don't wanna train ur core daily prolly 2 3 times a week is better. You want to go really hard so that your muscles are sore and have a day to rest. My favorite core excerises are twists, plank (you can get great variations on that one) decline weighted crunches and leg raises
150 is not an exact number. I am lucky (or unclucky depends how you look at it) to live on a fairly steep hill so the distance from the speed bump at the bottom of the hill to one sign post is about 150 M. I do that 12 times then finish off by sprinting the 1/4 of a mile or so back to my house...
BTW Rickson you are the man you really know everything, also what i find ridiculous is people who try to do weight excersises when they can't do it with their own body weight, like doing bench presses when you can't even do 10 pushups or doing barbell squats when you can't even one leg or body...
I hav kinda similar situation, only the problem is exxagerated by the fact that my dad has an insane sweet tooth and he always stocks the house with ice cream and chocolate, i actually eat really healthy all considering but it can be too much at time
waddyamean oriental food isn't the healthiest i think its all great, and yes you do hav decent stats and whoever said the only way for this guy to get a six pack is to deprive himself of calories is totally wrong you must feed your muscles, maybe cut back on some types of calories but not...
personally i don't like the idea of doing an excersise to failure. I often find that if i tell myself to do something to failure i onl do 7 reps, whereas if i had said do 8 reps right here i could have squeezed one more in. maybe i'm still a bit weak mentally
sounds pretty cool i got another group that fights against brown nosers in schools please join we're really lacking support. If you're a parent or a child this should be of the utmost importance to you
if i were you heres what i would do
monday upper body weights
wednesday lower body weights
thursday tennis or core training
fri lower body weights
Also get up 45 minutes early two or three days a week and run some ball busters, it will actually make...
in all honesty this is a pretty insignificant thing to worry about, and also i doubt he has body image problems, i have a lot of questions about the way my body is a certain way and i know that i don't have image problems.
i always use free weights, hate that chest press machine and i always do 3 sets of 8-10 dips during my chest workouts, ive been using dumbells on my presses, the only machinese i use during my chest workouts are the pec deck and cable crossover