muscle gain, rather tonus and endurance? As the title says. I don't care about mass. I just care about tonus and endurance and maybe strenght(but not firstly).
Warm-up
4 sets of push-ups(20+ each set- basicly as much as i can and using different arm distances but focusing more on arm then pects- meaning 2/4 sets are shoulder lenght)
4 sets of abs- bycicle abs again, as much as i can 35-40 reps
4 sets of sit-ups (ch reps as possible)
4 sets of Shoulder superspet(front- lateral and back deltoids raises with dumbell) followed by 3 reps of dumbell straight raises(hope i named it right).
4-sets back extensions
Biceps
So...what do you think?
P.S. all this done not in a circuit manner rather 1 exercise at a time with max 30 -60 secs pause between sets(to catch my breath)
Warm-up
4 sets of push-ups(20+ each set- basicly as much as i can and using different arm distances but focusing more on arm then pects- meaning 2/4 sets are shoulder lenght)
4 sets of abs- bycicle abs again, as much as i can 35-40 reps
4 sets of sit-ups (ch reps as possible)
4 sets of Shoulder superspet(front- lateral and back deltoids raises with dumbell) followed by 3 reps of dumbell straight raises(hope i named it right).
4-sets back extensions
Biceps
So...what do you think?
P.S. all this done not in a circuit manner rather 1 exercise at a time with max 30 -60 secs pause between sets(to catch my breath)