That time of year - new goals / new routine!

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    willowUK's Avatar
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    That time of year - new goals / new routine!


    Morning all,
    As always at this time of year (after the heavy festive period) I am all set to kick the new year off with a 6 to 8 week blitz of 110% healthy eating / minimum alcohol and hard training.

    Aim = Keep lean muscle mass to maxium but look to drop approx 1 stone (14 lbs) and decrease body fat in turn.

    To do this I will go with a 3 stage plan:

    Stage 1 = Weeks 1 to 3 .... New 4 day split / healthy diet / no alcohol
    Stage 2 = Weeks 3 to 5 .... Continue above but add additional cardio (look for 8km per session)
    Stage 3 = Weeks 5 onwards ...... Add an ECA stack to help budge any stubburn fatty areas.

    The new 4 day split is going to look like this:
    (Can & probably will be tweaked as I go along)

    Each exercise is done with a 15/12/10/8 rep set up ... upping the weight as the reps lower.

    Each Session Starts with a 5 mins Cardio warm up & pull up / dips to stretch off

    MONDAY:
    Legs:
    Leg Press
    Leg Extensions
    Calf Raises

    Chest:
    Machine Press
    PeckDeck Flies
    Slight Incline Dumbbell Press
    Slight Incline Dumbbell Flies
    Dips ....supersetted with .... Round the Worlds

    Biceps:
    Different variations to hit the biceps as feels neccessary
    (Usually I like a mix of - Standing Alternate curls / Rope Curls / EZ Bar Curls / Concentration Curls)

    TUESDAY:
    Back:
    Lat Pull downs
    Seated Row
    Reverse Machine Shoulder Press
    Rear Delts

    Shoulders:
    Dumbbell Shoulder Press
    Upright Rows
    Side & Front Raises

    Triceps:
    Different variations to hit the Triceps as feels neccessary
    (Usually I like a mix of - Behind head Dumbbell Extensions / Rope pushdowns / close grip press)

    THURSDAY:
    Chest:
    Incline Flies
    Incline Press
    Flat Flies
    Flat Press
    Standing Lower Chest Raises
    Dips

    Biceps:
    Different variations to hit the biceps as feels neccessary
    (Usually I like a mix of - Standing Alternate curls / Rope Curls / EZ Bar Curls / Concentration Curls)

    SATURDAY:
    Heavy Compound moves:
    Squats
    Deadlifts

    Back:
    Lat pulldowns
    1 Arm Rows / Seated Rows
    Rear Delts

    Shoulders:
    Shoulder Press
    Side & Front Lat Raises
    Upward Rows

    The aim of this 4 day split is to hit all body parts (Except Legs) twice in the week.
    I have been messing with a similar 3 day split and enjoyed the gains so far.
    Im hoping adding a 4th day will enable me to intensify those gains :-)

    I will be happy for any suggestions.
    I will tweak the workouts as I go along anyway.
    After week 3 when more Cardio gets added this will be done split before & after weights.

    SUPPLEMENTS:
    NOXplode pre workout
    SIZEON Intra workout
    Trib tabs daily for test boost

    Currently no additional protein powder as trying to get all requirements from food.
    However this will change & I usually opt for 'Si-max 100% Pure Whey'

    Happy New Year to All.
    Hope you all have a good one and hit 2010 with plenty to aim for... :-)

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    ambulldog's Avatar
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    good luck im going to kick mine off with a dc blast

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