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| 25/12 2013 07:34
sounds pretty good your working hard there with it an your coming along nicely very good my friend
| 26/12 2013 10:29
That might not be enough detail on the type of exercises you do (lower, upper, etc) to give a good answer, but I would suggest circuit training, HIIT, or interval training. Focus on a variety of rep ranges 4-8,8-12, and 12,15 for every body part (legs, back, biceps, triceps, chest, shoulders, etc). This will increase your metabolism. For me, I do a lot of medium-heavy circuit training. For instance, on my lower body day, I'll do a 4-5 rounds of exercises back-to-back (squats, weighted lunges, alternating lunges, and jump squats) with a 1 minute rest before repeating. For weighted exercises, I'll pick a rep range/number and work my way down. I will start at 12 reps, then 10, then 8, and so on until I'm done. Believe me, you will pushing your cardio to its limit. Every 6 weeks or so, I'll change the range to something different, let's say 12-15, starting at 15 reps and working my way down. For my upper body (day 2), I'll do chest and tricep exercises (bench press, pushups, chest flies, tricep dips) again back-to-back and take a 1 minute rest before repeating the round again. If your goal is to cut up, I would also suggest adding 20-30 minute cardio sessions after your workout. After a good circuit workout, I will run on the treadmill for 20 minutes, usually about 3 miles in distance, about 2-3 days/week.
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