bench press: more weight or more reps?

[smurfitup]

Alright:

I used to weigh 270, and through dieting and exercising over the past 7 months I'm at 225. I've been lifting for a while now, and I'm pretty satisfied w/ my results w/ regards to strength. At this point, I'd like to become toned, have more muscle definition, etc. I live in Seoul right now (I'll be here for the next month), so my diet mostly consists of Korean food, which is generally very healthy. A trainer at the LA Fitness back home told me to just alternate days I worked out my different muscle groups, and I never really worried about working out my lower body since I figured it would get enough of a workout if I used the elliptical (and because my legs had to support my huge frame for so long). Maybe I'm wrong. I'm obviously here to get advice, so any recommendations would be much appreciated. Again, I don't care too much about getting jacked (in fact, I don't want to be one of those overweight guys at the gym w/ huge beefy arms because he only works out his biceps), but I'd like to be toned and achieve more muscle definition. Thanks!

[Machmood]

how many days a week do u go to the gym?

[smurfitup]

5-6. depends on my schedule.

[Machmood]

for your goals, id go with a weight routine like this

Mon- Chest/ Tri
- Flat Bench x12(warmup) x12 x10 x8
-Incline DB bench (same)
-either incline flys or flys on a pulley machine(3x12)
-Skull crushers x12(warmup) x12 x10 x8
-Tricep pushdown(3x12)

Wed-Back/Bi
Lat Pulldown x12(warmup) x12 x10 x8
Db Row-same same
row machine 3x12
standing DB curl x12(warmup) x12 x10 x8
standing ezbar curl on pulley machine 3x12

Fri-shoulders/legs
Seated overhead db shoulder press x12 x12 x10 x8
DB front raises 3x12
seated lat raise 3x12
then watever leg exercises u want
Id end up with some crunches for your abs
After everyworkout jump on the treadmill for 20 mins at 5.0

[Machmood]

the abs and treadmill go after everyworkout on mon-wed-fri. Ive dont this EXACT routine with INCREDIBLE results, the 20 mins on the treadmill at the end of ur workout will really help u to cut up. AS for tue-thurs-sat id dedicate these days strictly to cardio, ill post my cardio routine i do , it works great, and sundays REST and restore ur body, itll need the rest

[Machmood]

this is my version of a high intensity interval cardio session

Walk at 4.1 for 10 minutes
Jog at 5.0 for 5 minutes
walk at 4.1 for 10 minutes
jog at 5.0 for 5 minutes
walk at 4.1 for 10 minutes
Joj at 5.0 for 2 minutes
then 8 more minutes at 4.1

there you go man, that workout will give you the results ur looking for, i promise! but with ne workout regime diet is the key, u can workout all u want, if u eat like S H I T ur gonna look like S H IT

[smurfitup]

great! thanks a lot. much appreciated. yeah, i know dieting is key. i definitely make sure to keep a proper caloric deficit, although i don't always eat the healthiest foods. i'm working on it [img]/images/graemlins/smile.gif[/img]

[shemp]

[ QUOTE ]
this is my version of a high intensity interval cardio session

Walk at 4.1 for 10 minutes
Jog at 5.0 for 5 minutes
walk at 4.1 for 10 minutes
jog at 5.0 for 5 minutes
walk at 4.1 for 10 minutes
Joj at 5.0 for 2 minutes
then 8 more minutes at 4.1

there you go man, that workout will give you the results ur looking for, i promise! but with ne workout regime diet is the key, u can workout all u want, if u eat like S H I T ur gonna look like S H IT

[/ QUOTE ]

I'll take your word for it that this is a great workout for fat-burning or whatever it is for, but I don't see how jogging a 12 minute mile over 3 intervals with walking pre-post-inter makes for "high intensity."

[Assani Fisher]

[ QUOTE ]
for your goals, id go with a weight routine like this

Mon- Chest/ Tri
- Flat Bench x12(warmup) x12 x10 x8
-Incline DB bench (same)
-either incline flys or flys on a pulley machine(3x12)
-Skull crushers x12(warmup) x12 x10 x8
-Tricep pushdown(3x12)

Wed-Back/Bi
Lat Pulldown x12(warmup) x12 x10 x8
Db Row-same same
row machine 3x12
standing DB curl x12(warmup) x12 x10 x8
standing ezbar curl on pulley machine 3x12

Fri-shoulders/legs
Seated overhead db shoulder press x12 x12 x10 x8
DB front raises 3x12
seated lat raise 3x12
then watever leg exercises u want
Id end up with some crunches for your abs
After everyworkout jump on the treadmill for 20 mins at 5.0

[/ QUOTE ]

I do something similar except I do Chest/Tris/Shoulders on Tuesdays and Fridays and Back/Bis on Mondays and Thursdays. I mix leg workouts and do abs on all 4 days. I play basketball or do different cardio 6 or 7 days a week.