Mam 25 years of growth 186 cm and weight 95 kg, my dimensions: right biceps – 41 ,left biceps – 39 Chest – 172, shoulders – 125,
My day looks like this I work from. 7:00 do 16: 00 (works while sitting),
My training plan: three days of training, day of rest, two days of training, two days of rest, that is, I train 5 times a week
MONDAY:
Cage – 4 po series 10 horizontal bench (65kg),
4 slant bench series 70 (55kg),
flyers – 4 po series 10 dumbbells (lOkg),
Triceps – pushing the barbell from the forehead 4 po series 10,
barbell press in a narrow grip 4 po series 10
TUESDAY:
Biceps – bending the arms with the barbell while standing 4 po series 10 ,
bending arms with dumbbells with a twist 4 po series 10 ,
bending arms with dumbbells while sitting elbow supported on knee 4 po series 10 on each hand
WEDNESDAY:
Shoulders – bench press while sitting against the chest 4 po series 10
bench press from behind the neck 4 po series 10
lifting the arms with dumbbells in the fall of the torso
lifting arms with dumbbells standing upright
bench press sitting alternately front back 4 po series 10
lifting shoulders while standing with the barbell, arms straight
lifting hands with dumbbells in front of you 4 po series 10
I add abdominal muscles to each day of exercise
Help me adjust my diet to my daily routine!
Do I exercise well?
How To Burn Fat On Your Belly?
First of all, you only gave us half of the training, the first three days, in which you train your upper torso. And where is the training of the legs and back? That's it 2/3 all the muscles, so you probably don't skip them? If we already have a hint, then spare yourself the whole bicep session, add it e.g.. to the back. This way you will have one more day to rest. The cage-triceps connection is fine, for this shoulder-biceps, widest back-shoulder-calf, two-headed thighs-quadriceps thighs - fifth session or repetition of less developed groups, or an extra day off.
Nutrition mode? Six meals a day: morning – breakfast, about 11.00 -second breakfast, 14.00 – dinner, 16.30 -pre-training meal (carbohydrate and protein shake, assuming, that you have a session around 17.00), 19.00 – supper, 21.00 – something for bedtime, e.g.. shake. Protein in all meals, in total at least 2 grams for every kilogram of body weight.
Belly fat – and not only – it's a diet problem, not training. You burn fat in a situation, when your body uses more energy, than you provide him with in his food. The aerobic nature of exercise promotes the consumption of adipose tissue, limiting calories in the diet and modifying its composition, and such supplementation with fat burners. The abdomen and waist area is a place in the male body, in which naturally there is the greatest amount of adipose tissue, it shows up there in the first place and the hardest thing to get rid of it there is. Unfortunately, but the cut-out six pack costs money – not only exercise and a strict diet, but also part of the existing muscle mass.