Welcome to The World's Fittest App. How to: Lie on back with legs lifted, knees bent and over hips, shins parallel to the floor.
The competition itself is not the problem, but it is the channeling of it.
Day 1 Chest Incline dumbbell press (15,12,10,8) Flat bench press (15,12,10,8) Incline fly (15,12,10) Decline bench press (3x 10-15) Day 2 Back Wide grip pull-up (3x max) Seated row (15,12,10,8,6) One arm bent over row (4x 10) Bent over row reverse grip (15,12,10,8) Day 3 Abs p90x Ab Ripper Day 4 Shoulder Dumbbell press (15,12,10,8) Lateral raise (3x 15) Front Raise (3x 15) Up-right (15,12,10,8) Dumbbell Shrugs (3x 20) Day 5 Arms Close grip bench press (15,12,10,8) Tricep extention with rope (3x 12-15) Skull crusher (15,12,10,8) Barbell curl (15,15,15,12,10) Dumbbell curl (3x 10) Concentration curl (3x 12) Forearms (4x 20) Day 6 Legs Squat (15,12,10,8) Leg curl (15,12,10,8) Leg extention (15,12,10,8) Walking lunges (3set walk all the gym) Calf raise on leg press machine (4x 15) Day 7 Rest Your goal in your profile say "To Lose Weight", The program you outlined above is more of a "Gain Muscle" (And thusly gaining weight) routine.
Team ScoobyPrep Are those your standards, for your body weight?
You have to train (and eat) like a behemoth to affect any change whatsoever.
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