Sample Workout...

[BrysZ]

Today is my last day of classes for 5 weeks. I have been bulking for about 4 months now with no cardio and a so-so diet. I have gained a lot of strength and size and unfortunately fat. I am 5'11", about 195#, approx 20% BF (estimate). Since I have the opportunity to workout whenever and however I want for the next 5 weeks. I have been trying to develop a good plan. The last few weeks my diet has improved drastically (low carb, low fat, and about 250g protein per day) and I feel I should incorporate in some cardio again. Tenatively my plan is as follows...

6:00 am Wake
6:20 arrive at gym
6:30 cardio 30 minutes moderate to high intensity
7:00 return home pick up my daughter to bring her to school, drink a protein shake with banana and oats.
7:45 return to gym to lift...8-10 reps per exercise, 3-4 exercises per muscle group:

-Day one: Chest/Triceps
-Day two: Back/Biceps
-Day three: No lifting/Cardio and Abs
-Day four: Legs/Shoulders
-Day five: Back/Traps/Abs
-Day six: Biceps/Triceps
-Day seven: No lifting/Cardio and Abs

Any suggestions? Opinions?

[tbody66]

how old are you? Why back twice a week? The rest looks good to me.

[BrysZ]

how old are you? Why back twice a week? The rest looks good to me.

44

I didn't notice working back twice a week...thanks I am taking that out. Arms are in there twice a week on purpose though.

[tbody66]

I'm 44, and I'm okay with back twice a week, it just seemed odd that it was and other muscle groups weren't so I thought you were currently focusing on a weaker back. If you get stuck in an area then I could suggest a different exercise, or maybe just a different grip or tempo, also have some tricks to shock muscles for almost every bodypart, but must incorporate rarely to acheive maximum results.

[BrysZ]

I'm 44, and I'm okay with back twice a week, it just seemed odd that it was and other muscle groups weren't so I thought you were currently focusing on a weaker back. If you get stuck in an area then I could suggest a different exercise, or maybe just a different grip or tempo, also have some tricks to shock muscles for almost every bodypart, but must incorporate rarely to acheive maximum results.

I am DEFINITELY interested in any information you would like to share with me. Over the years I have noticed some body parts dont recover as quick as others. My chest takes 3 days, my back 3-4, triceps like 5 days, biceps rarely get sore no matter what I try...only get sore after a long break. Legs seem to take 3-4 days also especially the glutes. Makes it hard to create a schedule that incorporates each body part twice a week. I think I am gulity of overtraining also...kind of OCD thanks for your help!