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*~ Remove Moobs - exercise routine please ~*
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002006
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« on: April 04, 2012, 12:34:16 PM »
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Hi All,

Was hoping to collate some ideas and routines people have used/are using to remove man boobs (moobs).

i am obviously trying to get rid of mine and hence all the help would be appreciated

Feel free to post links to videos etc

cheers
002006
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    « Reply #1 on: April 07, 2012, 06:55:41 PM »
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    Mass Building 10 Sets of 10 Reps Bodybuilding Workout Routine

    WORKOUT (A): THIGHS/HAMSTRINGS/CALVES

    Superset:
    Squats ( or legpress) 10 sets of 10 reps (no rest)
    Leg Curls 10 sets of 10 reps (1 minute of rest)

    Superset:
    Leg Extensions 3 sets of 10-12 reps (no rest)
    Stiff Legged Dead-lifts 3 sets of 10-12 reps (1 minute of rest)

    Calf Raises 10 sets of 10 reps (1 minute of rest)

    WORKOUT (B): CHEST/BACK/ABS

    Superset:
    Bench Press 10 sets of 10 reps (no rest)
    Wide Grip Pull-up to Front 10 sets of 10 reps (1 minute of rest)

    Superset:
    peck deck 3 sets of 10-12 reps (no rest)
    seated Pulley Rows 3 sets of 10-12 reps (1 minute of rest)

    Leg Raise & Crunch Combination 10 sets of 10 reps (1 minute of rest)

    WORKOUT (C): SHOULDERS/BICEPS/TRICEPS

    Upright Rows 10 sets of 10 reps (1 minute of rest) ( I injured myself on these, so I changed to dumbell military)

    Bent Over Lateral Raises 3 sets of 10-12 reps (1 minute rest)

    Superset:
    Incline Curls 10 sets of 10 reps (no rest)
    Triceps Dips 10 sets of 10 reps (1 minute of rest)

    Workout Frequency
    I’ve benefited from doing each body part twice a week so I would perform Workout (A) on Monday/Thursday, Workout (B) on Tuesday/Friday and Workout (C) on Wednesday/Saturday. I’ve noticed however that this type of frequency works best for endomorphs like myself, which are people with a slow metabolism who as a result have faster recuperation capabilities.

    Mesomorphs, or naturally muscular and lean people, fare well by performing the routine in the following manner:

    Day 1-Workout (A), Day 2-Rest, Day 3-Workout (B), Day 4-Rest, Day 5-Workout (C), Day 6-Start cycle again with Workout (A). With this sequence, each body part is trained once every five days. This routine also provides good recuperation for those of you that work over 40 hours a week and cannot afford to be at the gym for 6 days.

    Ectomorphs, or hardgainers, are those of you who are naturally skinny and have a super fast metabolism. If this is your case, then you are best served by training every other day, and if you cannot train over the weekends, then just Monday, Wednesday and Friday performing Workout (A) on Monday, Workout (B) on Wednesday and Workout (C) on Friday.

    When To Change
    After going through Workouts (A), (B), and (C) six times, change your routine to one that is heavier in weights (with around 5-6 reps mostly) and contains less sets. A good routine would be one that uses 5 sets of 5 reps with different basic exercises than the one above.

    http://bodybuilding.about.com/od/weighttrainingprinciples/a/5setsof5reps.htm
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    Help me find more work of these models and visit the Boobs Request section, I have 2 posts there!
    Cius
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    « Reply #2 on: November 12, 2012, 05:25:49 AM »
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    A full-body lifting routine, like above, but if you have no gym, look for a body weight routine on google. Also, cardio. Lots of cardio with lifting.
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    phant0mous
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    « Reply #3 on: July 13, 2013, 05:35:46 PM »
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    Exercise cannot target areas of fat to burn, you need to work on reducing your overall body fat to get rid of your manboobs. You might get lucky and your moobs will be the first thing to go, or they might leave after your gut and thighs, or they might disappear gradually throughout the process.

    Exercise can help, but 90% of losing bodyfat is diet unless you have well over two hours a day to devote to exercise.
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    « Reply #4 on: July 19, 2014, 04:59:13 PM »
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    Sounds like you are in a similar situation to what I was/ am. I'd advise you to take a look at this site http://skinnyfattransformation.com/ as it helped me make progress. Main take away is to focus on bodyweight workouts, pull ups, chin ups, push ups, wall squats and train six days out of the weak. Don't listen to the every other day crap, you need to train with high frequency and look to your diet.   
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    002006
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    « Reply #5 on: April 27, 2018, 02:25:36 PM »
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    Muchly appreciate all the advice.  Thank you
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    Tags: routine Exercise chest moob 
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