Aaron Marino of alpha m. addresses his question about the best idea for shedding body weight without gaining muscle mass.
The 3 day split and 6 day cardio is absolutely the right the thing to do because the fat loss process is stimulated. Remember if something hurts, something is wrong.
Day 1: Chest, Shoulder, Triceps
Chest
- Pushups: 4 sets 12 to 30 reps
- Peck Dec: 4 sets x 10 to 12 reps
- Dumbbell Bench Press: 3 sets x 8 to 12 reps
- Dumbbell Fly: 4 sets x 10 to 12 reps
Shoulders
- Dumbbell side raises: 3 sets x 10 to 12 reps
- Shoulder Press (dumbbell or bar) 4 sets x 8 to 12 reps with a super set of front raises using dumbbells (after your shoulder press…set the weight down and grab some lighter dumbbells for front raises) 4 sets x 12 to 15 reps
- Rear Peck Deck: 3 sets x 12- 15 reps
Triceps
- Tricep Push Down (with rope): 3 sets 12 to 20 reps
- Tricep Dips (on bench): 3 sets 12 to 20 reps
Day 2: Back, Biceps, Abs
Back
- Seated Rows: 4 sets 8 to 15 reps
- Close Grip Pull Downs: 4 sets 10 to 12 reps
- Stiff Arm Push Downs: 4 sets 12 to 15 reps
- Wide Grip Pull Downs: 4 sets 8 to 12 reps
Biceps
- Straight Bar Curl: 3 sets x 12 reps
- Hammer Curls: 3 sets x 12 reps
- Seated Alternating D’bell Curls: 3 sets x 8 to 12 reps
Abs
- Crunches on Bench (holding 5 pound dumbbell in feet): 4 sets 12 to 20 reps
- Decline Abs (holding a weight plate if you want more resistance): 4 sets 20 to 30 reps
Day 3: Legs, Calves
Legs
- Leg Extensions: 4 sets 12 to 15 reps
- Hamstring Curls: 4 sets 12 to 15 reps
- Leg Press: 4 sets 15 to 20 reps
- Walking Lunges: 3 sets 12 reps each leg (total of 24 steps)
Calves
- Seated Calf Raises: 4 sets 20 to 30 reps
- Standing Calf Raises: 4 sets 50 to 100 reps (use body weight only)
