Well for the last 2 and a half months (10 weeks) I have been doing a six day a week program. It is pretty intense and it was for lacrosse, not to improve my skill, but to improve my body.
Sunday - Chest
Monday - Quads
Tuesday - Back
Wednesday - Abs
Thursday - Shoulders / Hamstrings
Friday - Biceps/Triceps/Forearms/Calves
Saturday - Rest
I think I might have been overtraining but this week (friday) is the end of the plan that my friend and I have been doing. We have seen INCREDIBLE gains in muscle mass and in poundages.
I now am 5'10" 185 and before lacrosse season I want to get down to 170. So I want to design a 3 X Week program to help me maintain muscle mass while losing fat. Here is my schedule:
Sunday - Lacrosse Winter League
Monday - Weight Lift
Tuesday - Lacrosse Practice
Wednesday - Weight Lift
Thursday - Lacrosse Practice
Friday - Weight Lift
Saturday - Lacrosse Games (only for 3 more saturdays then it will become a rest day).
Tuesday and Thursday's lacrosse practice will be one that I have created. What it will be is a circuit routine. I will wear hand and chest weights and put on all my lacrosse gear and throw against the wall REALLY intensly for 1 minute, then jump rope for 1 minute, then rest for 1 minute. Repeat 5 times (increase by one time to get to 10 intervals). I am debating whether to add a cardio session.
So my question is that I really need help designing a 3 X Week Weight Lifting schedule that will allow me to keep my mucle while losing my fat. It doesnt have to be fancy, but rather to the point. Should I do cardio after the weight lifting M/W/F?
Thanks guys!! ANY HELP WOULD BE APPRECIATED!!
It is really hard to say if I don't know certain things - everybody is different. I encourage you to workout on those off days to make sure you train. But here is a suggestion:
1-legs, calves 2-back, shoulders 3-chest, arms
This is what I am evolving toward doing.
It is different than the regular push-pull program that follows:
2-chest,front&side delts, triceps
3-back, rear delts, traps (+biceps,forearms)
I personally like what you were doing before!