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I try to do this 3x/week, but don't worry about it if I can only get in 2 sessions.

I do 3 sets of 12 except for bench. I'm trying to up the weight on the bench press, so I've added weight and dropped the number of reps.

In the rough order that I do the exercises:

bench press
concentration curls
leg extensions
leg curls
prone raises
side lateral raises
squats
incline press
calf raises
abs
lat pulls
tricep press down
incline flys - if I have time

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3 X 12

bench press
EZ curl
EZ reverse curl
upright row
behind the neck press
lateral raises
legg curls
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Warm Up: 50 crunches on the weight bench at a declined angle All of these are done in groups one exercise followed immediately by the other Bench Press: 3x10 Leg Extensions: 3x5 Vertical Knee Raises: 10 Should Shrugs (with Curling Bar) 3x10 Leg Curls: 3x5 Vertical Knee Raises: 10 Dumbbell Flies: 3x10 Preacher Curls: 3x10 Vertical Knee Raises: 10 45 seconds between sets Takes about 35-40 minutes
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When I lift :oops: this is what I do. Since I do a whole body routine I work from the largest muscle groups to the smallest.
2 x 15
Leg Press (occasionally doing Calf Raises)
Leg Ext
Leg Curl
Seated Row
Lat Pulls
Chest Press
Chest Flies
Shoulder Press (if I'm good)
Biceps Curls
Triceps Kicks or Ext

Right now I'm doing 750 crunches a day, working my way back up to 1000.
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When I lift :oops: this is what I do. Since I do a whole body routine I work from the largest muscle groups to the smallest.
2 x 15
Leg Press (occasionally doing Calf Raises)
Leg Ext
Leg Curl
Seated Row
Lat Pulls
Chest Press
Chest Flies
Shoulder Press (if I'm good)
Biceps Curls
Triceps Kicks or Ext

Right now I'm doing 750 crunches a day, working my way back up to 1000.

Why so many crunches? I only do 70/session and I've gotten pretty good results so far.
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Why so many crunches? I only do 70/session and I've gotten pretty good results so far.

Two reasons:
1. A strong mid-section (or core) will more easily transfer power from the upper half to the lower half and vice-versa. Higher repetitions are necessary since we normally don't weight train with our abs. We want to define the muscles, not bulk them up.
2. If I could figure out how to post an image I would, but since I can't I'll have to state an egotistical comment. Look at my profile pic :wink:
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Why so many crunches? I only do 70/session and I've gotten pretty good results so far.
Two reasons: 1. A strong mid-section (or core) will more easily transfer power from the upper half to the lower half and vice-versa. Higher repetitions are necessary since we normally don't weight train with our abs. We want to define the muscles, not bulk them up. 2. If I could figure out how to post an image I would, but since I can't I'll have to state an egotistical comment. Look at my profile pic :wink: 1. So you don't use weights when you do crunches? 2. E-mail me a pic, I'll post it for you. And I have seen your profile photo, nice abs. () Actually, nice everything. You look very 'fit'. ;)
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1. So you don't use weights when you do crunches?
2.You look very 'fit'. ;)

2. Thank you, kind sir.

1. Nope. Not looking to increase muscle size, but rather muscle definition.
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1. So you don't use weights when you do crunches? 2.You look very 'fit'. ;)
2. Thank you, kind sir. 1. Nope. Not looking to increase muscle size, but rather muscle definition. Isn't definition a combination of lack of fat and increased muscle size? Don't forget I'm starting my diet next month for definition. If I'm wasting my time, I'll go out and buy some Oreos instead.
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Isn't definition a combination of lack of fat and increased muscle size?
Yes and no. Lack of fat, yes, but not necessarily increased size. For example, look at female distance runners, especially Colleen de Reuck. She has amazing definition, but her muscles are not big.

Don't forget I'm starting my diet next month for definition. If I'm wasting my time, I'll go out and buy some Oreos instead.
What type of diet for definition?
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What type of diet for definition? A lose enough fat to help give my muscles better definition diet. I realize that I probably can't lose too much more weight w/o become underweight. Mostly just hoping to lose that last tiny little bit of gut.
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