Hey guys,
I just wanted to post my training split and see if there was anything I could modify, add, or subtract to improve my workouts. Currently, I am about 302lbs, with around 20% bf, and my main goal is to lean out, while not neglecting the muscle I already have. I did this once before, where I went from 360lbs to 235lbs over the course of a year in a half. Problem was I did pretty much all cardio in the form of swimming, so when I transfered schools, I stopped swimming and have been putting weight back on. I am determined to not ever have that again.
6am Pre-AM Workout: Swimming for a 30 - 45minutes
Day 1,3,5
7am workout: Back
5x10 assisted chins (alternate between close and wide grip)
4x8-10 bent-over row
4x8-10 lat pulldown (opposite grip used for chins)
4x8-10 close-grip row
4x12 weighted back extensions
4x8-10 db row
6-7pm workout: Chest, bi's, tri's
5x5 Bench press or Incline Bench
4x8-10 db bench press or db incline bench (opposite of what I did above)
4x12 hammer decline bench (my gym does not have a regular decline bench)
4x12 flies (cycle between db regular, incline, and cable)
5x5 barbell curls
4x8-10 seated db curl (vert or incline)
4x8-10 overhead db extension
4x12 tri pushdown
Days 2,4,6
7am workout: Legs
5x5 smith squats (do not have regular squat rack)
5x5 romanian dead lifts
4x10 db lunges
4x12 leg extension
***superset with***
4x12 leg curl
6-7pm workout: delts, traps
5x5 arnold press
4x8-10 hammer military press
4x10 raises (alternate between lateral and bent-over lateral)
4x8-10 upright row
4x10-12 shrugs
I would do abs every other day, around 100 - 150 reps of various abs exercises. I have taken a lot of the inspiration for this training split from Arnold's "Encyclopedia of Modern Body Building." The only thing I have done is change some of the rep amounts and lift types, based on my current facility situation.
And as always, please feel free to provide any comments, suggestions, or etc.
Thanks!
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