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Current: 163 lbs, 6', 15% body fat
Goal: 170 lbs, 11% body fat
Day 1
Superset chest and back
Incline 4 sets, lat pulldown 4 sets
Flys 4 sets, rows 4 sets
Decline 4 sets, back extension 4 sets
Day 2
Superset abs and forearms
Upper abs 4 sets, forearm curls 4 sets
lower abs 4 sets, palm down forearm curls 4 sets
Day 3
Superset quads and shoulders
Leg press 4 sets, military press 4 sets
Front barbell squats 4 sets, delt raises 4 sets
Leg extensions 4 sets, lying rear lat raises 4 sets
Day 4
Superset hams and abs
Deadlifts 4 sets, shrugs 4 sets
Ham curls 4 sets, abs 4 sets
calf raises 4 sets
How many calories are you eating per day.
Where did you come up with that routine
What is your plan for progression
what is your rep range.
what exactly are you supersetting, different muscle groups or the same
lol.
I'm not sure I'm onboard with replacing cardio with supersets, but I guess they do keep the heart rate up.
If you want to slim down fat% wise, track your calorie intake, wear a HRM and figure out the average calorie burn of your workout, then try to create a modest deficit.
What is your goal?
Are you on a special diet? A weight loss diet with prescribed protein supplements?
Too much vague info about your routine. Need to know specific exercises, and how much you are lifting.
Are you trying to do HIIT?
How long are you waiting before sets?
Why did your cardiologist specifically recommend supersets? Does he have a degree in exercise physiology also? Or?.....
How long does your workout last per day?
How do you feel after your workout? tired? exhausted? sore? or nothing?
If you are trying to gain weight I would suggest "Mass Made Simple" by Dan John. I got stronger and added weight, mostly by eating lots of PB & J and washing it down with milk. I worked out usually twice a week and maybe three times a week. Gained weight and hit my PR for some of my basic lifts.
Resting is the key to getting bigger. Get at least 8 hours of sleep a night.
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