Chest+traps+abs+prowler and light HIIT treadmill+ posterior chain work (like PT for arthritis in my lower back)
Tuesday Arms, forearm work no cardio
Wednesday Legs, calves, abs, heavy HIIT cardio on treadmill and recumbent bike
Thursday Back+basketball 4on4 full court for 1.5-2 hours Starting mid feb I will be doing a flag football league instead of basketball I am pretty sure
Friday Shoulders+calves+abs+forearms work+posterior chain work (like PT for arthritis in my lower back)+heavy HIIT cardio on treadmill and recumbent bike
Heavy HIIT= 5 minute warmup jog on 10-11 incline@ 5-5.2mph followed by 15-20 minutes of Intervals lasting one minute at 10 incline and increasing speed from 6mph to 7mph ON and 2.5-3mph off
Light HIIT= following prowler work I'll do 5-10 mins of 15 incline @7-8mph to hit the hammys after pushing the prowler..
Recumbent bike finishes wed/fri workouts at 15 minutes. 1.5min off / 30 seconds ON (level 10 off, level 16-17 on)
Lifting will be simple... It's a GVT variation where u still do 100 reps for a muscle, yet u split it over 4 exercises.. Allowing u to use heavier weight and a variety of movements utiliIng super sets:::
5x5 Incline smith Superset Incline db flyes
5x5 Weighted dips Superset Cable crossovers
5x5 Upright BB rows close grip Superset Db shrugs
Arms 5x5 BB curl Superset Inc. Db curl
5x5 Underhand pulldowns (residual lat work and hits bi's) Superset Hammer curls
5x5 Cg bench Superset OH db extension
5x5 Straight bar pushdowns superset Cable pushouts
Legs will not follow this bc they will get too big going on a 5x5.. I change up my leg lifts every 2 weeks about.. I will be deadlifting on leg day, which is new for me, as it's usually on my back day placed AWAY from legs.
5x5 Db press overhead Superset Db laterals
5x5 BB press (maybe behind neck) Superset Bent over db laterals
Back - my dilemma is I really wanna have pullups in my program year round :/ idk what to do!
5x5 Lat pulldowns Superset V bar cable rows
5x5 BB rows Superset Pullovers
Calves won't follow 5x5 either... I've been having great progress doing then 2x a week.. Picking one exercise to go heavy for 2-3 sets of 15-20 followed by an exercise lighter rest paused for 100 reps.. Genetically I have large legs calves n pecs so I focus on shoulders, back and arms which is why I try to not do cardio on days I train them
PT work for hip flexor glute and hams= tri set of:
Glute ham bridgex15 each leg
Rear leg elevated 1 leg squat x12 each leg Bosu overhead squatx 8-10 (25 lb plate)
repeat 3 total sets.
Plan is 4-6 weeks length possibly changing some exercises after 3 weeks / if progression plateaus