I'm a really laid back guy who's masculine. I'm not a big fan of people who are fake, whiners, or effeminate. I'm pretty shy in person but generally open online (no clue how that works.)

I'm posting my routine in case people have suggestions or pointers. Trying to lower my body fat % while getting defined.

Starting W1 on 3/9/09

Monday - Deltiods/Triceps (4-5 Sets of 12-15 reps)
Dumbbell Shoulder Press
Side Lateral Raises
Barbell Raise Over Head
Reverse Flyes
Seated Tricep Press (Behind Head)
Close Grip Bench Press
Lying Dumbbell Tricep Extension(ball)

Tuesday - Cardio - HIIT (7 Sets initially and up by 2 sets every 2 weeks)
30 sec - Brisk Walk (65-75% Max Heart Rate)
30 sec - Sprint (90-95% Max Heart Rate)

Wednesday - Back / Traps (4-5 Sets of 12-15 reps)
Barbell Deadlift
Standing Dumbbell Upright Row
Bent Over Barbell Row
One-Arm Dumbbell Row
Reverse Grip Bent-Over Rows
Barbell Shrug
Weighted Ball Hyperextension

Thursday - Cardio - HIIT (7 Sets initially and up by 2 sets every 2 weeks)
30 sec - Brisk Walk (65-75% Max Heart Rate)
30 sec - Sprint (90-95% Max Heart Rate)

Friday - Chest / Biceps (4-5 Sets of 12-15 reps)
Incline Bench Press
Flat Dumbbell Press
Incline Dumbbell Flys
Barbell Curl
Preacher Curl
Hammer Curls

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