Bio Force
I need a new work out way to build alot of muscle and tone at the same time?
I have the bio force could it work ihave alot of muscles but want way more
Here’s a very good routine that I use and it has provided awesome results. It hits every single detail of every single muscle:
Day 1: Chest/Back
-Incline Bench Press
-Bench Press
-Flys
-t-bar row
-seated cable rows
-lat pulldown (palms facing eachother to hit upper and lower lats!)
Day 2: Shoulders/Abs
-Military Press
-Lateral Raise
-Rear delt raise/or reverse flys
-Cruches on medicine ball
-Leg Lifts
-Torso twists
-shrugs
Day 3: Arms
-ez bar curl (close grip to hit both heads)
-hammer curl
-decline tricep extension (MAKE SURE YOU DO THIS ON DECLINE!!!!) this hits all three heads
Cable Pushdowns (ROPE)
Day 5: Legs
-Squats
-Leg Extensions
-Leg curls
-Seated calf raise
-Standing Calf raise
to tone you need to lose weight. do Max OT cardio. this is an effective cardio that helps you lose weight and at the same time gain muscle. check it out on this website http://www.bodybuildingpro.com/maxotcardio.html
do this 3 times a week
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