hello
Im 29, 6 feet, 210 pounds 20% bf. I do 270 in bench, run 6 miles in 50 min
My goal is to weigh at least 200 pounds with bf at most 15%, bench 350, run 6 miles in 40 min and be able to do lots of pushups.
Im now back after 8 months of injuries.
I did at my best:
bench 365 pounds,
6 miles in 44 min
but not at the same time.
I need help/tips with my training cycle
im thinkingan easy start for beginning with 5 endurance times week i do running, inlines, cycling, swimming and increase the time when my stamina gets better from 10 min/workout to 90 min/workout.
and 3 times a week at gym
month1-2
D1 bench clean squat
D2small muscles bicep tricep calves
D3back neck writs etc
month3-4
D1 bench clean sqat
D2-4 train with only the body pushups, plyometrics etc
and then month 1-2 again and so on.
and 2-4 times week mma/wrestling
Im no pro just an amatour trainer id like som tips or/and thoughts from som experienced person.
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