Workout plan

>>42343476
At 94kg with 185cm you are probably not at 17% bf, more like 30-35%. Otherwise you'd know what you're doing.

Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12

Pull (Back/Biceps):

Deadlift: 3x5-6
Barbell Rows: 3x5
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5-6
Leg Press (optional if already doing above squats): 3x8-10
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
Standing Calf Raises (circuit machine): 5x10-12

>>42343638
Using the navy calculator at. http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy

Im 88 cm / 34 inch around waist and 39 cm / 15 inch around neck. It gives me a body fat at 17%

Am i doing something wrong or?

>>42343676

Thanks man! Much in that comment i can use, i am already doing Hammer curls as a normal part of my routine, but wouldn't adding Incline bench press to my workout be alittle overkill when im already training chest in one other excercise?

>>42343700
That algorithm is inaccurate as shit, get yourself a caliper.

>>42343476
Try some bodyweight workouts. Functional strength is a good thing, friend.

>>42343853
Push ups, pull ups, chin ups? Any others? >>42343840
Already using caliphers too, they give a slight different result but still within 1-2% bodyfat the same as the navy algorithm.

Can you recommend an algorithm?

>>42343891
If the navy gives you same results that's luck, it's a very generalized algorithm and doesn't work for many people.

Do caliper with 3 and 5 points and take the average.

>>42343943
Also - to the caliper result you must usually add 2-3%.