15 male play sports 185cm and 66kg
If i perform this 4-6 times a week
5 minute 60-70% skipping warm up
5 minute treadmill 10 second 50% pace then 20 second 100% pace just keep that going 4 5 minutes also level 12 which is a littler harder to pedal
2km run on treadmill 3-4incline i run on 11.0 speed and finish the 2km in 10 minutes
core exercise: 4 sets of 100 crunches 100 bicycle crunches 40 toe touches and a bridge after each set 45 second break in between each set
then ill do a few other core exercise will like 1 set and less reps
Then ill do this climbing thing in the gym for 2 minutes flat
Then i do 15 normal push ups and 15 triangle push ups thats 1 set i do 3 sets 45 second break in between
2 sets of 10 rep dips
and im new weights etc but i do a few other exercises on legs not much reps and sets and weights and same with arms i do a few exercises on arms and shoulders but not too much
I do 2-3 times a week, 4 sets of 10reps 30kg bench press 45 second breaks in between each set
Bicep curls 3 times a week 7.5 kg 3 sets 10 reps each arm
2-3 times different days to normal bench press i do the bench press which works triceps
50 calf raises 2 sets and 50 squats 2 sets 4 times a week
I do the core exercises everyday for the last week, push ups 5-6 times weights 3-5 times a week and cardio 5-7 times a week
Diet:
breakfast: weetbix 3-4 weetbixes or oats, or a healthy cereal and eggs 1-2 times a week
Snacks: fruites or a nut bar etc or up and go
Lunch: wholemeal tuna with salads
Dinner: meat with salads and vegetables
I dont over do my eating and say i go gym at 7pm finish at 9pm ill eat before i go bed say like cereal again or something a little light
drink plenty of water as well
If i follow this 4 6 months what times of gains will i get? ripped stonger mass??? is it good?
If i perform this 4-6 times a week
5 minute 60-70% skipping warm up
5 minute treadmill 10 second 50% pace then 20 second 100% pace just keep that going 4 5 minutes also level 12 which is a littler harder to pedal
2km run on treadmill 3-4incline i run on 11.0 speed and finish the 2km in 10 minutes
core exercise: 4 sets of 100 crunches 100 bicycle crunches 40 toe touches and a bridge after each set 45 second break in between each set
then ill do a few other core exercise will like 1 set and less reps
Then ill do this climbing thing in the gym for 2 minutes flat
Then i do 15 normal push ups and 15 triangle push ups thats 1 set i do 3 sets 45 second break in between
2 sets of 10 rep dips
and im new weights etc but i do a few other exercises on legs not much reps and sets and weights and same with arms i do a few exercises on arms and shoulders but not too much
I do 2-3 times a week, 4 sets of 10reps 30kg bench press 45 second breaks in between each set
Bicep curls 3 times a week 7.5 kg 3 sets 10 reps each arm
2-3 times different days to normal bench press i do the bench press which works triceps
50 calf raises 2 sets and 50 squats 2 sets 4 times a week
I do the core exercises everyday for the last week, push ups 5-6 times weights 3-5 times a week and cardio 5-7 times a week
Diet:
breakfast: weetbix 3-4 weetbixes or oats, or a healthy cereal and eggs 1-2 times a week
Snacks: fruites or a nut bar etc or up and go
Lunch: wholemeal tuna with salads
Dinner: meat with salads and vegetables
I dont over do my eating and say i go gym at 7pm finish at 9pm ill eat before i go bed say like cereal again or something a little light
drink plenty of water as well
If i follow this 4 6 months what times of gains will i get? ripped stonger mass??? is it good?