Hey guys. I'm going to be in school this summer, and my friend is looking to me for advice. This is the basic idea so far:
Sunday- Cardio (Basketball, Jogging, etc...)
Monday- A.M. Cardio
P.M Pull- Bent over barbell rows, Cable rows, Pull ups, Barbell curls
Wednesday- A.M. Cardio
P.M. Push- Flat db press, Militaries, Upright barbell row, Skull crushers
Friday- P.M. Legs/Lowerback- Front squats, alternate between stiff-legged and traditional deads weekly. (i.e. week 1 stiff-legged deads, week 2 traditional barbel deads)
I'm was trying to acheive a good way too keep my stregnth, as well as lose a bit of the gut. He's interested in losing a bit of fat too, and wants to add a bit of muscle, which I belived would be possible with him just starting to lift on a regular basis. It's my job to make sure he's in the gym . Without a calorie deficit, I'm guessing this should yeild a good 10-15 lb loss over 3 months for me, and a loosening of the beltline for him, while gaining a bit of stregnth and definition.
I was trying to acheive a bit of a 'buffer' around the legs day on friday from cardio, to give the legs a bit of time to recoup before and after the time in the gym. I also tried to stick to more of the core compound lifts. I'm really looking for opinions on what you guys think of this, if it's too much/too little.
For me, this is my normal split, with the addition of cardio 4 days a week. I'm about to start the cardio tonight, so I'm not sure how my body will react.
Like I said, I'm interested in feedback, so lay it on me .