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  1. #1
    Registered User venkyms's Avatar
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    Need help with workout

    Hi

    I am 5'6'' weigh around 188 lbs with bodyfat around 24 percent, I have been going to gym from 2 years tried different weight lifting programs. I have been doing PHUL workout for couple of months. I will do cardio for 30 minutes 2 days every week on off days.

    my results:

    Squat : 3 rep 235
    Deadlift : 3 rep 235
    OHP : 1 rep 145
    BenchPress: 1 rep 215


    PHUL workout:


    Day 1: Upper Power

    How to make the most of a gym membership
    EXERCISE SETS REPS
    Barbell Bench Press 3-4 3-5
    Incline Dumbbell Bench Press 3-4 6-8
    Bent Over Row 3-4 3-5
    Lat Pull Down 3-4 6-8
    Overhead Press 3-4 5-8
    Barbell Curl 3 6-8
    Skullcrusher 3 6-8
    Day 2: Lower Power

    EXERCISE SETS REPS
    Squat 3-4 3-5
    Deadlift 3-4 3-5
    Leg Press 4-5 10-15
    Leg Curl 3-4 6-10
    Calf Raise 4-5 15


    Day 3: Off

    Day 4: Upper Hypertrophy

    EXERCISE SETS REPS
    Incline Barbell Bench Press 3-4 12-15
    Cable Crossover 3-4 12-15
    Seated Cable Row 3-4 12-15
    One Arm Dumbbell Row 3-4 12-15
    Cable Lateral Raise 3-4 15
    One Arm Dumbbell Preacher Curl 3-4 12-15
    Cable Tricep Extension 3-4 12-15

    Day 5: Lower Hypertrophy

    EXERCISE SETS REPS
    Squat 3-4 10-15
    Bulgarian Lunges 3-4 10-15
    Leg Extension 3-4 12-15
    Leg Curl 3-4 12-15
    Seated Calf Raise 3-4 15


    Can you please modify/recommend workout to reduce my belly (get rid of dad bod) and get rid of man boobs. I am happy with my compound exercises other than Bench Press(trying to get 235), my goal is look better. I lift weights to make me feel stronger
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  2. #2
    Registered User LifterWest's Avatar
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    There is no workout that'll get rid of your belly or moobs. It has all to do with diet. You need to go on a cut and keep lifting heavy. I can't comment on your workout since I don't have much experience in that regard.
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  3. #3
    Registered User WakingOp's Avatar
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    Looks reasonable. What's the progression model? You could probably milk the deadlift and squat a good bit longer on a more basic program. I mean I can totally beat that deadlift, and that's my only lift over 175.

    You need to lose about 15 pounds of fat. That will fix your aesthetic issues. Eat 500 less calories, or doing 500 calories worth of cardio. That will take you 4 months to get to 15%, which is pretty decent
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  4. #4
    Registered User venkyms's Avatar
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    Thanks a lot for reply

    I do it progressive overload method, will try to add rep in each workout and if reps are at max will add 5 pounds. Swapped upper with lower days as I was having tough time doing deadlifts after heavy back(upper day).

    I have included 20 minutes of cardio on workout days, 10 minutes before workout and 10 minutes after. will reduce calories intake and see how it goes.
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  5. #5
    Registered User venkyms's Avatar
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    Originally Posted by WakingOp View Post
    Looks reasonable. What's the progression model? You could probably milk the deadlift and squat a good bit longer on a more basic program. I mean I can totally beat that deadlift, and that's my only lift over 175.

    You need to lose about 15 pounds of fat. That will fix your aesthetic issues. Eat 500 less calories, or doing 500 calories worth of cardio. That will take you 4 months to get to 15%, which is pretty decent
    Thanks a lot for reply

    I do it progressive overload method, will try to add rep in each workout and if reps are at max will add 5 pounds. Swapped upper with lower days as I was having tough time doing deadlifts after heavy back(upper day).

    I have included 20 minutes of cardio on workout days, 10 minutes before workout and 10 minutes after. will reduce calories intake and see how it goes.
    Reply With Quote

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