I lift 4 days per week and do about 4 cardio sessions per weeks as well (a combination of HIIT/intervals and steady-state cardio).
Here is my lifting routine:
Upper body - 3x5
Decline db chest press
BB front lateral raises
20 minutes HIIT - treadmill
10 minutes ss cardio - treadmill
Lower body - 3x8:
30 minutes ss cardio - elliptical
DB chest press - 3x8
DB incline chest press - 3x8
Seated row - 3x8
Single arm row - 3x8
Bicep curls - 1x10
Upright rows - 1x10
BW tricep dips - 1x20
BW calve raises - 1x20
30 minutes - hill intervals - treadmill
Squats - 1x10, 5x5
Back extensions - 3x10
Seated leg extensions - 1x10, 5x5
Seated leg curl - 1x10, 5x5
22 minutes intervals - Upright bike
Thank you for any helpful input. *NOTE* - in caloric deficit.
Last edited by fuzzymonkey; 04-26-2007 at 10:56 AM.
Get rid of the leg press, leg extensions and leg curls. Add lunges.
Get rid of upright rows (bad for the rotator cuffs)
Body weight calf raises? You do that every time you walk.
Here is my 4-day U/L split that I'm happy with:
Military Press s/s with calf raises
DB Shrug s/s w/ weighted decline crunches
Seated row s/s with calves
BB Shrug s/s with ball crunches
*=primary mover 5x5
other movements 2x8
s/s = super set
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Last edited by fuzzymonkey; 04-26-2007 at 10:55 AM.