Hey guys and gals I have a challenge that I am overcoming. I am in the beginning of a summer cut and broke my hand a week and a half ago. My diet is good, I have a week of slim x/lean xtreme under my belt. I have figured out how to press with hammer strength machines, preacher machines and rope pull downs for tris without hurting my hand too much. My back is probably going to get a good rest, which is ok. I have decent amount of mass back there for my size. For chest and shoulders I can't do a ton of weight because of how I put my hand on handle, so I just did 6 sets of 25. It burned like hell! I got fairly sore the next day or two since it was a new stimulus. My main question is would it be too much to do a upper body workout twice a week using the high reps? I will probably be in a cast for 2 more weeks and then something else for 3-5 after that. Then will be restrengthining my hand. I will focus on more cardio, more legs and abs as well.
basically like this:
either mon or Tues am
Chest:
presses: 5-7 sets of 20-30 reps
pec dec: 3-4 sets of 10-20
Bi's: preacher machine-will usually work up to weight for 6-8, then drop set back down total of 10-12 sets. Grip is basically a hammer grip instead of supinated
Tris: Rope pulldowns 3-4 sets of 10-15, increasing weight till about 8 reps, then drop sets back down for 3-4 sets, then maybe 1 arm pulldowns to burn em out
Shoulders: Hammer plate loaded shoulder press 3-5 sets 10-20reps increasing weight each set
hammer side lateral machine: 4 sets 10-15
reverse pec dec for rear delts: 4-5 sets 15-8 reps, increasing weight on each set
would it be too much to do that twice a week with 2 or 3 days rest in between?
I hammer legs on friday so I don't do cardio on weekend usually, maybe easy cardio on sat to get blood flow and stretching but definitely complete rest on sun. Cardio is usually am before work during week and a little after lifting days and longer cardio on non-lifting days.
My goals are to lean out without losing too much mass, currently at 185lbs, about 5'9". Also to increase leg strength since I haven't been consistent working them. Will post pics soon. Goal is to have the most ripped six pack I have ever had this year since I haven't ever seen mine! Gotten close but not far enough.
basically like this:
either mon or Tues am
Chest:
presses: 5-7 sets of 20-30 reps
pec dec: 3-4 sets of 10-20
Bi's: preacher machine-will usually work up to weight for 6-8, then drop set back down total of 10-12 sets. Grip is basically a hammer grip instead of supinated
Tris: Rope pulldowns 3-4 sets of 10-15, increasing weight till about 8 reps, then drop sets back down for 3-4 sets, then maybe 1 arm pulldowns to burn em out
Shoulders: Hammer plate loaded shoulder press 3-5 sets 10-20reps increasing weight each set
hammer side lateral machine: 4 sets 10-15
reverse pec dec for rear delts: 4-5 sets 15-8 reps, increasing weight on each set
would it be too much to do that twice a week with 2 or 3 days rest in between?
I hammer legs on friday so I don't do cardio on weekend usually, maybe easy cardio on sat to get blood flow and stretching but definitely complete rest on sun. Cardio is usually am before work during week and a little after lifting days and longer cardio on non-lifting days.
My goals are to lean out without losing too much mass, currently at 185lbs, about 5'9". Also to increase leg strength since I haven't been consistent working them. Will post pics soon. Goal is to have the most ripped six pack I have ever had this year since I haven't ever seen mine! Gotten close but not far enough.