Celorza
Well-known member
I am starting a change in my routine, because I am now gonna start lean gains. I am used to a 4 or 5 day split and cardio on rest days.
However , Martin says **** cardio :/ idk about that...but lets see, he focuses on compounds, which i love, thus making it good for me to adjust (sorta...)
My usual split was:
Monday:
Back (4 excercises for lats/middle back and I start with Deadlifts) so 5 total.
Triceps which usually include either Close grip bench press + Triceps overhead extention with dumbbell (sitting down) and One arm triceps over head extention , or Weighted Dips+Skull Crushers+ 1 arm reverse tricep cable pulldown.
Tuesday :
Chest: Flat bench press , Incline dumbell bench press supersetted with dumbell flyes, Cable cross overs, Dips for chest and pec dec
Biceps: Barbell curl (focusing on the negatives) , Superset of Incline dumbbell curls with reverse barbell curls and some hammers, if not I'll throw in Dumbbell curls, concentration curls and high cable curls.
Wednesday:
Shoulders: Usual dumbbell military press, side raises, front raises, rear delt fly on pec dec and bent over side raises and shurggs in a huge variety i change upon every workout...
Calves: Standing calf raises, seated calf raises or leg press calf raises
Abs: Superset of 25 crunches (or 15 decline weighted crunches) with hanging knee raises or weighted straight leg raises. Then Cable crunches. Dumbell side raises for the obliques and some planks.
Thursday rest
Friday
Legs: Squats, Leg press, Leg extention, Romanian deadlift, hamstring curl, Barbell Lunges and some days glute machine.
Saturday:
Arms: Mild 2 excercises per bicep and tricep with lower weight high reps, abs again, if i did weighted ill do body weight now and vice versa.
Calves: Same as wednesday.
Sunday: rest
Now , Every day , I do either 1 or 2 cardios , fasted or fed, if fed HIIT for 30 mins or close to 1 hour of HIT (running 6-7 mph)
For leangains , now this i need the CRITIQUE PLEASE!
I am a hard gainer and hard cutter...its hard for me to build muscle and or cut fat...but i tough through it , i like the challenge and i NEED this...strength is like a drug to me...
Monday:
Squats
Bench press
Deadlifts
Need advice on reps and weight in 1RM comparison :S!! I'm on a cut, so either I do something like 5x5 or RPT
Tuesday:
Chin ups (weighted)
Dips (weighted)
Military press
Side Raises and Front raises
Wednesday:
REST
Thursday:
Abs
Calves
Traps
Friday:
Squats
Bench Press
Deadlifts
Sat-Sun REST
I need advice on weights , and also please help me on the cardio aspect...My calories come out to 2600 On training days and 1500 on rest days. Following the +10% maint on training and -35% on rest days. Should I do cardio too? The guide usually says no cardio and only 1 hour of weight training...I just need to get lean with more muscle...Kinda like a Recomp, thats why I throw in 4 training days and up the calories to actually something like 15% on training days :S...but should i do cardio on rest days?...Is the split right? Please...help
However , Martin says **** cardio :/ idk about that...but lets see, he focuses on compounds, which i love, thus making it good for me to adjust (sorta...)
My usual split was:
Monday:
Back (4 excercises for lats/middle back and I start with Deadlifts) so 5 total.
Triceps which usually include either Close grip bench press + Triceps overhead extention with dumbbell (sitting down) and One arm triceps over head extention , or Weighted Dips+Skull Crushers+ 1 arm reverse tricep cable pulldown.
Tuesday :
Chest: Flat bench press , Incline dumbell bench press supersetted with dumbell flyes, Cable cross overs, Dips for chest and pec dec
Biceps: Barbell curl (focusing on the negatives) , Superset of Incline dumbbell curls with reverse barbell curls and some hammers, if not I'll throw in Dumbbell curls, concentration curls and high cable curls.
Wednesday:
Shoulders: Usual dumbbell military press, side raises, front raises, rear delt fly on pec dec and bent over side raises and shurggs in a huge variety i change upon every workout...
Calves: Standing calf raises, seated calf raises or leg press calf raises
Abs: Superset of 25 crunches (or 15 decline weighted crunches) with hanging knee raises or weighted straight leg raises. Then Cable crunches. Dumbell side raises for the obliques and some planks.
Thursday rest
Friday
Legs: Squats, Leg press, Leg extention, Romanian deadlift, hamstring curl, Barbell Lunges and some days glute machine.
Saturday:
Arms: Mild 2 excercises per bicep and tricep with lower weight high reps, abs again, if i did weighted ill do body weight now and vice versa.
Calves: Same as wednesday.
Sunday: rest
Now , Every day , I do either 1 or 2 cardios , fasted or fed, if fed HIIT for 30 mins or close to 1 hour of HIT (running 6-7 mph)
For leangains , now this i need the CRITIQUE PLEASE!
I am a hard gainer and hard cutter...its hard for me to build muscle and or cut fat...but i tough through it , i like the challenge and i NEED this...strength is like a drug to me...
Monday:
Squats
Bench press
Deadlifts
Need advice on reps and weight in 1RM comparison :S!! I'm on a cut, so either I do something like 5x5 or RPT
Tuesday:
Chin ups (weighted)
Dips (weighted)
Military press
Side Raises and Front raises
Wednesday:
REST
Thursday:
Abs
Calves
Traps
Friday:
Squats
Bench Press
Deadlifts
Sat-Sun REST
I need advice on weights , and also please help me on the cardio aspect...My calories come out to 2600 On training days and 1500 on rest days. Following the +10% maint on training and -35% on rest days. Should I do cardio too? The guide usually says no cardio and only 1 hour of weight training...I just need to get lean with more muscle...Kinda like a Recomp, thats why I throw in 4 training days and up the calories to actually something like 15% on training days :S...but should i do cardio on rest days?...Is the split right? Please...help
? or anyone got a good solid routine...to change into Leangains? plz...
!