CrazyBassGuy
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Hi,
I have always put my own training plans together, using the web for a source of advice/inspiration.
I'm hoping someone can give me some constructive criticism on mine, I am looking to maintain muscle mass, hopefully build some strength and burn some fat off while getting my cardio fitness up because I want to compete in mountain bike racing this summer.
My diet is slightly under maintenance and pretty well sorted I think. I was going to cut more drastically but it turns out im not as fat as I though I might be!
I don't use a gym, I have a bench, Olympic dumbbells & barbell + a pull-up bar in my house.
Mon Am: Bodyweight circuits (pushups, squat jumps, core exercises etc)(20-30mins)
Mon Pm: Warmup Bench Press 25reps
Heavier Bench Press 10-15 reps
Heavy Bench Press 5 x 5
Weighted Crunches 3 x 10
Heavy Incline Dumbbell Press 5 x 5
Russian Twists 3 x 10
Heavy Pec Fly 5 x 5 (or 3 x 10)
Tue Am: Rest
Tue Pm: 40 mins sprint cycling
Wed Am: Rest or 20 mins HIIT (running - depends how my legs feel after the cycleing)
Wed Pm: Warmup Dumbbell Curls 2 x 15 lightweight
Pull ups 4 sets to failure
Barbell Curl 3 x 10
Barbell Row 3 x 10
Reverse Dumbbell Fly 3 x 10
One arm dumbell row 3 x 10
Thur Am: 30 mins fasted cardio
Thur Pm: Alternate weeks either:
Deadlift 3 warmup sets getting heavier
Deadlift heavy 5x5
Or
Dumbell Squats 3 warmup
Dumbell Squats heavy 5x5
Cant do barbell squats as I got no squat rack and my housemate can't pass me a loaded up bar and stick it on my back :tongue2: so i load up an olympic dumbell with plates and lift it by putting my forearms under one of the plates with the grip of the dumbbell hanging vertically (you know what I mean?) is there a better way to do this?
Fri Am: Rest
Fri Pm: Bodyweight circuits (20-30 mins)
Weekend: Long distance mountain biking (a love of mine)
Well done for getting this far - I wrote a novel by mistake !!! Any improvements you can suggest very welcome
I have always put my own training plans together, using the web for a source of advice/inspiration.
I'm hoping someone can give me some constructive criticism on mine, I am looking to maintain muscle mass, hopefully build some strength and burn some fat off while getting my cardio fitness up because I want to compete in mountain bike racing this summer.
My diet is slightly under maintenance and pretty well sorted I think. I was going to cut more drastically but it turns out im not as fat as I though I might be!
I don't use a gym, I have a bench, Olympic dumbbells & barbell + a pull-up bar in my house.
Mon Am: Bodyweight circuits (pushups, squat jumps, core exercises etc)(20-30mins)
Mon Pm: Warmup Bench Press 25reps
Heavier Bench Press 10-15 reps
Heavy Bench Press 5 x 5
Weighted Crunches 3 x 10
Heavy Incline Dumbbell Press 5 x 5
Russian Twists 3 x 10
Heavy Pec Fly 5 x 5 (or 3 x 10)
Tue Am: Rest
Tue Pm: 40 mins sprint cycling
Wed Am: Rest or 20 mins HIIT (running - depends how my legs feel after the cycleing)
Wed Pm: Warmup Dumbbell Curls 2 x 15 lightweight
Pull ups 4 sets to failure
Barbell Curl 3 x 10
Barbell Row 3 x 10
Reverse Dumbbell Fly 3 x 10
One arm dumbell row 3 x 10
Thur Am: 30 mins fasted cardio
Thur Pm: Alternate weeks either:
Deadlift 3 warmup sets getting heavier
Deadlift heavy 5x5
Or
Dumbell Squats 3 warmup
Dumbell Squats heavy 5x5
Cant do barbell squats as I got no squat rack and my housemate can't pass me a loaded up bar and stick it on my back :tongue2: so i load up an olympic dumbell with plates and lift it by putting my forearms under one of the plates with the grip of the dumbbell hanging vertically (you know what I mean?) is there a better way to do this?
Fri Am: Rest
Fri Pm: Bodyweight circuits (20-30 mins)
Weekend: Long distance mountain biking (a love of mine)
Well done for getting this far - I wrote a novel by mistake !!! Any improvements you can suggest very welcome