Originally Posted by
AdamGH
I have always believed in "go heavy or go home" I always lift at maximum weight. Thats why it says 8 reps at times. The first couple sets are heavy but its the last two I try to squeeze on more weight to push myself. Also remember with my workouts, im not to concerned about gaining size. Just maintaining and cutting. If I do gain muscle, it is just a bonus.
workouts:
#1 chest/triceps/HIIT
#2 shoulders/abs/45 min cardio
#3 back/biceps/HIIT
#4 legs/abs
2 off days- do 45 min cardio
repeat workout schedule before end of week is up, like say if i started workout one on monday, then i would do it again by at least sunday. so im rotating working out bodyparts twice a week every week.
i would say 12-14 sets a week per major body part is good. and doing you "what i call them ""torch sets afterwards" would be good at 6-9 sets a week
routines:
chest:
flat bb: 4 sets - 8-10 reps
incline db: 4 sets - 8-10 reps
cable crossover: 3 sets - 10 reps
dips: 3 sets - failure reps
i would go four sets of the first two and drop the cables. then next workout, i would do incline db and then do cables and forget the flatbb. just switch those up every week. keep your muscles guessing and keep the sets at 10-15 rep range with a 2 minute rest between sets.
triceps:
pulldowns: 4 sets - 10 reps
skullcrushers: 4 sets 10 reps
i would do one on your first day, and the other on your second day. 4 sets twice a week is more than enough. reps are fine.
shoulders:
sitting db presses: 4 sets 8-10 reps
upright rows - 4 sets 8-10 reps
smith machine behind neck presses - 4 sets 10 reps
personally here, i would do one of these on chest day and another on the next chest day. no need to split them up during a cut. this will also allow for more cardio. rep range here is fine.
back:
front lat pulldowns - 4 sets 8-10 reps
seated cable rows(close grip) - 4 sets - 8-10 reps
db rows - 4 sets 8-10 reps
agai, i would rotate those like you do your chest exercises. swicthing between two every workout. always some sort of pulldown/pullup movement with a row though. 10-15 reps for 4 sets.
biceps:
seated db curls: 4 sets 8-10 reps
cable single arm curls: i concentrate hard and curl slow - 4 sets 10 reps
again, like triceps, just 4 sets each workout with a rep range that staggers (10,6,12,12)
legs:
squats: 6 sets 8-10 reps(2 sets are warmups cause i like to go heavy and try to be safe)
db lunges: 4 sets 10 reps(these suck really bad after heavy squats)
leg extensions: 3-4 sets 10 reps
i would add hamstring curls. same for hammys as for quads.
calves:
standing calve machine 4 sets 10 reps
HIIT: 20 minutes treadmill
3.2 walking speed -one minute and half
9.0 running speed - one minute
this is great cardio, but i wouldn't do it PWO. i would walk quickly at a 3-5degree incline for 20-30 minutes. save HIT for off days and treat them like workouts in regard to meal timing not meal selection. no PWO shake required, just eat afterwards.
cardio:
45 min of "hill" setting - level 13- 3.4 walking speed
ok, no reason you can't be doing this 4-5 mornings a week. this will definitely prime you for fat loss. keeping your carbs high is a major plus when staggering cardio routines. so some days you do this brisk cardio and lift, others you may do this and then HIT cardio later. win/win in my experience. it is also a good idea to have a complete off day on your off days every once in a while if you attack your cardio like this. or at least limit it to a 30minute brisk morning cardio session.
Reply With Quote
You really arent going to start to see the type of results in your abs that I know you want to see until you get around 8% or less. Just keep going, it will happen...cardio, cardio, cardio and more cardio.....I know your big on the HIIT but maybe try to switch it up and throw in some AM fasted steady state cardio.
